Slowly pull your arms out and down until they’re parallel with the floor.Keep your elbows slightly bent with your palms facing each other. With your feet flat on the floor, extend your arms toward the ceiling.Your head, shoulders, and back should be on the bench. Hold one weight in each hand and then lie on a flat bench.Hold this position for a few seconds, and then return to your starting position.
Next, slowly bring your arms toward the center of your chest.Keep your arms fully extended with a slight bend to your elbows. Hold one end of the cable in each hand.Stand in between the cable with your feet shoulder-width apart.
#REAR DELT CABLE CROSSOVER FREE#
Rizzo notes that to work out your chest, you only need two main exercises: a chest fly or a chest press, which you can do with a cable or free weights at a decline, flat, or incline. While a pec deck provides an excellent workout for targeting the chest muscles, you don’t need this machine to build stronger muscles in this part of your body. “The pec deck’s primary function is to activate the chest muscles, which can strengthen your overall core and arms.” “It’s superior to other exercises that only work the chest as an added bonus,” Backe says. It opens up and strengthens the backs of your shoulders to allow you to complete the exercise.”Įven though a pec deck isn’t the only exercise for chest muscles, one reason it ranks high is its ability to provide an intense chest workout. Meanwhile, your supporting muscles, like the serratus anterior, are also activated during a pec deck. “This strengthens your torso and stabilizes your shoulder blades. “The pec deck works both your chest and its supporting muscles, primarily your pectoralis major, which is the muscle that allows you to swing and bring your arms together,” explains Caleb Backe, a certified personal trainer and health and wellness expert for Maple Holistics. It’s so effective that the American Council on Exercise ranked it as one of the best exercises for building chest muscles. A pec deck is a machine designed to increase strength and muscle mass in the chest.
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