Pec Deck is bad

[OlDirtyRobb]

So Mens Health says pec deck is bad, which sucks cuz I use that at least once a week. Actually I use all 3 of those machines :P

So whats a good alternative to pec deck? Are cable crossovers ok? Its the same kind of motion?

[RPG76]

Other than flys just with the dumbell, one of my old faves was to put a bench in the middle of the cable cross rig. Then with the cables in the lowest position and me, back down on the bench do a cable fly. Advantages: forces you to keep better form than just standing cable crosses or flys, ie. no leg or back movement. Gives a better burn right at the top as your still fighting the weight on the cables, unlike when you use bumbells. Disavantages: Little hard to keep good form at first ie. arms moving around and/or not following the whole movement smoothly. Not sure how well this works the muscle in the lower part of the movement as compared to dumbells.
You can change it up a bit by using an incline or decline bench as well. Give it a shot.

[gixx1000]

By "bad" do they mean unhealthy or ineffective? From my own experience, I don't think there's anything wrong with it, provided it's done correctly.

[wtchtwr]

I use the pec deck frequently - I alternate with cable fly - never had any problems...

[k6zook1k]

a lot of the fitness magazines contradict each other, and even themselves. If its not hurting you.. and you like it, then keep doing it.

[MechaniX]

Dumbell flyes are a good alternative, dips for lower pecks. I've read and heard many stories about the Pec Deck being bad and mostly that the machine places strain on the shoulder/rotator cuff. I never had any issues, I think that if you go heavy not to overextend on the negative, so basically stop at the 180 degree point.

[Tractionless]

After ortho. shldr. surgery both the surgeon and the PT said no Pec. Deck. Any motion that closes up the shldr. joint will cause torn rotator cuffs etc. The surgeon also said painters who work over their head have problems with the rotator cuff. I do ZERO over the head work now, I won't let my hands get above my shldr.'s The joint just wasn't built for it.

Also no shldr. raises with hands very close together, keep them at shldr. width. No militaries, and when doing any fly's etc. I keep my elbow bent to keep the force down off the shldr. joint.

[matte220]

Mens Health sucks.....LOL Well ok, actually I think it really does.

Nothing wrong w/ a pec deck as it's a nice contraction exercise where you can really control the FEEL of the pecs.

[silversv1k]

Originally Posted by matte220

Mens Health sucks.....LOL Well ok, actually I think it really does.

Nothing wrong w/ a pec deck as it's a nice contraction exercise where you can really control the FEEL of the pecs.

agreed, when i use the pec deck machine i definitely feel a deep burn when i pause at the peak of the exercise and squeeze together! i also love that machine now because i also use it to smash the rear delts

[mcdozer44]

I also agree with silver. I've been a personal trainer for over 10 years and there is always contradictory advice given by different mags. The bottom line is FORM. A pec deck is effective and not harmful if used properly.

Tip 1, raise the seat up higher than you think is correct. This will bring your arms down below the line of your shoulders so you're not putting strain on your shoulders. Your hands should then be at a height about even with the bottom of your pecs.

Tip 2, don't stretch back further than what is comfortable for your shoulders. The exercise is most effective for the contraction of the pec which is when your hands are coming closer together, at the peak of contraction, not when you are stretched out. You don't need to go that far back.

Tip 3, slow and controlled. Keep the weight down, you don't need to go too heavy. An exercise that is aimed at peak contraction does not require a lot of weight. You may see the juice monsters going really heavy on this exercise..those are the guys who are going to cause damage to themselves. Breathe and make sure to get a good concentrated squeeze. Pause and hold for a moment at the peak contraction, then slowly return. You will feel strain on your shoulders when you go too heavy for yourself.

Tip 3, don't grasp the handles. Rather place the base of your palms against the handles. This can allow your arms to rotate slightly in their natural motion. Keep your elbows slightly bent.

Cable crossovers are great if done properly as well. Dumbell flys are also good, though at the peak of contraction when the dumbells are up, you're loosing resistance due to gravity. The resistance is down toward you instead of pushing your arms away from each other. I'm not saying to keep away from this exercise, just keep that in consideration. RPG's suggestion is a great exercise. My gym has a cable peck press machine where you're seated and I use this machine for crossover flys.

Men's health is aimed at the beginner/intermediate, so take their advice with a grain of salt. Be careful who you take advice from at the gym. Just because a guy is huge, doesn't mean he really knows what he's talking about. Steroids take the place of proper form.

[phreak260]

MOST IMPORTANT TIP OF ALL:

quit using machines and relying on them to "feel" your muscle doing the work. grab a set of dumbells, lie on either a flat or incline bench, and learn how to use your pecs to complete a flye. you will get more out of less.

brief, intense, and frequent training sessions using basic, free-weight movements will produce the best results. every time.

leave the machines for the old folks, chicks, and fairies.

ever notice how the machines are always being used and the free weights are almost always available? there's a reason for that.

people are pussies. don't be a pussy.

[brienjen]

Originally Posted by OlDirtyRobb

So Mens Health says pec deck is bad, which sucks cuz I use that at least once a week. Actually I use all 3 of those machines :P

So whats a good alternative to pec deck? Are cable crossovers ok? Its the same kind of motion?

F... mens health.The pec deck is by no means bad in general.Just make sure YOUR getting progress from it...thats all.

[denso1]

Originally Posted by matte220

Nothing wrong w/ a pec deck as it's a nice contraction exercise where you can really control the FEEL of the pecs.

That's a sweet machine. We have one similar to it at the gym I go to.