• Should Beginners Use The Pec Dec?

      By STUART MCROBERT Iron Man Magazine

      For typical bodybuilders the pec deck is a distraction from the chest exercises that are much more important.

      Q: I’m a beginner. The only chest exercise I do is the flat-bench press. Should I add the pec deck? If so, which type of machine—the one that keeps the elbows bent and the arms flat against the pads, or the one that has long handles out wide?

      A: You shouldn’t add the pec deck, at least not for a long while. Yes, most of the pros probably like the pec deck, and some love it. They know it has helped them improve their pecs—but that’s because of their exceptional responsiveness to training, which most people don’t have.

      For typical bodybuilders the pec deck is a distraction from the chest exercises that are much more important. The bench press, low-incline bench press, incline-bench press and parallel bar dip are much more productive than the pec deck. The pros are all terrific at some (if not all) of the aforementioned exercises, and that is what developed almost all of their pec mass, not the pec deck.

      Once you’ve built almost all the size you want, the pec deck may have value, but how many typical bodybuilders already have sufficient mass?

      For example, if you know you have the bench press, incline dumbbell press and pec deck for your chest routine, it’s unlikely you’ll give your best effort to all three exercises. As a result, you won’t train hard enough to stimulate growth. While you train the bench press, you’ll consciously or subconsciously save something for the other two exercises. And even if you’re able to sustain a high level of effort across the three exercises, chances are that you’ll overtrain and still get little or no growth for your efforts.

      For a beginner, choose just one chest exercise—the ones best suited to you are the bench press, incline press and parallel-bar dip

      Once you have sufficient mass to qualify you to use the pec deck, try both types of machine to see which suits you best. Experiment with changes in the setup of the machines—seat position, primarily—to find the arrangement that best keeps the stress on the belly of the muscle and away from joints and tendons. Use smooth form—no sudden, jerky movements—and avoid excessive range of motion.

      —Stuart McRobert

      Source: http://www.ironmanmagazine.com/begin...dd-a-pec-deck/
      Comments 1 Comment
      1. RoyalT81's Avatar
        RoyalT81 -
        Here's something to try on pec deck, I call them 8&3's you choose a weight under what you normally would use, you do your typical good for forward motion hold for 8 seconds then slowly move back to starting position bow out chest and stretch for 3 seconds, I uselly do 5 reps like then move weight accordingly, I think for a begginer they have a hard time feeling there chest work, doing this 8&3 really stimulats your chest wich in turn I think will carry over to other chest movements! If your doing bench press and you don't feel your chest working what's the point, learning how to activate your chest is the key, that's what I think at least
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