Chest Day is a popular self-made celebration day for gym and fitness enthusiasts. Chest exercises are very popular among youths, and there are special machines built for molding bulky chests.
Pec Deck is isolation equipment that helps in achieving a chiseled chest. It is a very effective and high-yielding machine. It does not engage your triceps but rather uses your forearms and elbows. It stimulates muscle hypertrophy in the pecs and adds more volume and fiber to them. Pec Deck is not a sole chest muscle builder.
Various pieces of equipment provide equal or better output. Pec Deck has a few safety issues. It may cause destabilization of shoulder blades and pain in shoulder ligaments. Today we will check out some productive alternatives to pec deck machines, which will offer upscaled benefits.
What Muscles Do Pec Deck Alternative Work On?
Pec Deck alternatives significantly target the muscles on which pec deck worked before substitution. The two core muscles are the Pectoralis major and Pectoralis minor, which comprise your chest tissues.
The pec deck alternatives work on its strengthening, mass gain, and shaping. It activates and structures these muscles, which slowly become stronger. Triceps and anterior deltoids are secondary muscles that any pec deck alternative targets.
The simple rule of alternatives is to engage and activate the same muscles with different activities, motions, and intensity.
These alternatives must be on the lighter side than pec decks so that the person does not injure his shoulder. However, some strenuous compound exercises can be opted for by experienced athletes as an alternative to pec deck.
7 Best Alternative To Pec Deck
Alternatives of the Pec deck aim to provide you with similar benefits, strength, and muscle gain but change the route. Many simple to compound exercises can be performed as substitutes for pec decks. Let’s get started:
1. Cable Crossover
Cable crossover is still considered one of the best exercises to increase the strength and size of your chest. Cable crossovers basically target the pectoralis major muscles sternal head, which is found at the bottom of your chest as well as stimulating muscles in your shoulder as well as in your back.
Following is the right way to perform a cable crossover swiftly:-
Set the cables in motion first. Place the handles so that your shoulders are in line with them,” For this exercise, the cable handles should not be placed just above the position of the head or beneath the position of the shoulder.
Decide on weight. Choose a proper weight according to your training history, objectives, and level of muscle fitness. Assume a staggered position. Lean forward at the waist while maintaining the spinal stability and your body and head in a straight line by having your feet spread It’s crucial to bend forward while maintaining a vertical body stance.
You are starting to lean over your lead leg without having to bend over at the waist to make your torso parallel to your legs. Instead, you are continuing to keep your body vertically aligned.
Execute the crossover of the cable. Pull your shoulders until your hands are together in front of your chest. After assuming a position having your core braced, gently exhale and slowly contract your chest muscles.
Push-ups are one of the oldest exercise practices, especially for the chest, which enables the doer to stimulate every part of their body. It simultaneously engages the muscles in the arms, chest, and belly.
(core), hips, and legs. Push-up variations, too, are possible. You may increase or decrease the intensity of a push-up and target particular muscles by altering the speed, body angle, and even hand placement.
In order to maximize the effect of push-ups, one must appropriately do them. Start in a full plank position, with your feet together or approximately 12 inches apart, and your arms outstretched, and your palms flat and
slightly below shoulder level, resting on your feet. Your weight should be distributed evenly, and your spine should remain straight.
When your elbows are at 90 degrees, look back as well as lower your body until you have finished one rep. If necessary, you can also rest on the floor. Aim to go up and down in two-and-a-half-second increments.
3. TRX Fly
TRX fly uses a suspension trainer for exercising. It is a unique training mechanism that harnesses resistance with the help of gravity and body weight to build strength and muscles. You can buy a good quality TRX suspension band for a pec deck at home. It’s useful in TRX fly and can be utilized in endless workouts.
First, attach and suspend the rope or band from a wall or ceiling. Now hold both ends of the trainer and keep your arms straight. Your body should be ahead of the band with arms. Now slowly lean forward while moving your elbows outward and arms wide open.
The feet will elevate, and your body will resist gravity, targeting your core and chest muscles. Your wrist must reach your middle or lower chest. As you achieve this stage, revert to your initial position.
4. Chest Dips
Chest Dips are hardcore exercises that most athletes adopt to gain chest muscle and toughen their upper body strength.
It requires your shoulders to be in great shape and flexibility. Its target muscles include the abs, triceps, and bottom chest. That said, we would like to be clear at the beginning itself that do not try this exercise if you have recently recovered from a shoulder or hand injury.
Chest Dips are done using the dip bars located on each side of your body, preferably at the height of your middle or lower abdomen. You need to place both of your hands on the bars and elevate your body in the air.
Now using your chest strength and shoulders, dip down. Move your elbows outward at a 90-degree angle. Now again, lift your body by applying chest pressure. Continue this up-and-down movement. Chest Dips put aggressive pressure on shoulders, but you must try and make sure you are engaging chest muscles more.
5. Incline Bench Press
The incline bench press is a variation of the flat bench press. It requires a bilateral force. It is a compound exercise that engages many muscles. The target muscles are the chest, and secondary muscles involve the triceps and shoulders. It is suitable for beginners as well.
Lay on the inclined bench with your face upward and keep your hand’s shoulder wide. Pinch your shoulders to the bench. Now carefully hold the weight with a tight upper back. Unlock your elbows and slowly push the weight down till it touches your chest parallel to your breastbone.
Take a deep breath and lift the weight upward again, engaging your chest muscles, elbows, and feet. You should exert pressure on the bench and then lift up. Continue this for desired repetitions.
6. Swiss Ball Push-Ups
This is an advanced version of regular push-ups. It targets your abs, chest, and core muscles. If you are a learner, place the ball against the wall to avoid any falls.
First, you will need a stable Swiss ball to start this exercise. Then place your palms firmly on the ball and gain balance. Bring your body in a straight position. Your hips, back, and shoulder must be aligned. Toes must be pointed and touching the ground.
The chest must be above the hands and not far from the ball. Slowly push your chest and body down towards the ball until your skin touches it.
Keep your hips and core straight, and make sure the knees don’t bend. Hold the position for a second and slowly come up. Beginners should first master normal push-ups, as this requires training and mastery.
7. Dumbbell Fly
Dumbbells have been around as pioneers of weightlifting strategies. After years of electronic machines and innovation, these good old weights remain highly effective for pecs activation. It is a very safe exercise as compared to other chest-targeting workouts.
To perform this pec deck alternative, lie down on a flat bench facing up. Hold a dumbbell on each of your fists firmly, with palms facing each other. Stretch out your arms such that your entire position makes a T shape. Now bring up the weights and squeeze them in together above your chest.
Hold and again expand your chest to come back to starting point. You can choose different weights of dumbbells as you gain strength. This exercise can be further leveled up with an incline or decline bench. Remember to keep your shoulders firm and engage your chest muscles more while squeezing the dumbbells in and out.
Chest exercises have many benefits. You might be surprised to know that it makes you look attractive and increases your quality of life. It improves the respiratory system. Chest exercises are necessary for a complete workout routine.
Pec decks are not bad, but they are tedious and hard when weighted against some alternatively less challenging exercises. You can experiment with some workout routines and find which chest routine brings you closer to your fitness goal. Stay active and pepped up.