Pec Deck and Dumbbell Alternatives

Among the machines you'll find at your local gym is the "pec deck," which is designed to help you strengthen the muscles of your chest. While machines such as this can guide your movements and help you prevent injuries resulting from moving your limbs in the wrong direction, the pec deck is not free from controversy. Before you start using this type of machine, consider the advice of the experts and learn about some alternatives that you can do with a set of dumbbells.

  1. Using the Machine

    • Using the pec deck machine involves sitting in the seat, placing your arms at a 45-degree angle -- with your upper arms parallel to the floor and your lower arms pointed toward the ceiling -- starting with your arms extended away from the body so that your upper arms form a "T" in relation to the trunk. You then press forward with your arms until your elbows come close to touching. Move back to the starting position slowly and carefully so that your shoulders don't overextend backwards.

    Muscles Used

    • This movement on the pec deck primarily works the muscles of the chest. That includes the pectoralis major and minor as well as the serratus anterior, a group of muscles that attach to the ribs. However, some people might also feel the tension of the exercise in their shoulders instead of their chest.

    Pros and Cons

    • The pro of using the pec deck machine is exemplified in a study conducted by the American Council on Exercise that found that the pec deck was the second-most effective in activating the pectoral muscles. There is a con, however. According to "Men's Health," the pec deck's main problem is that it can cause you to stretch the front of your shoulders too far back. This could lead to shoulder impingement, which is essentially a lessening of the protective space between the bones in the shoulder joint, sometimes caused by repetitive overhead motion. If you're experiencing pain in your shoulders after using the machine, you may want to try some dumbbell alternatives.

    Dumbbell Alternatives

    • One possible alternative is the dumbbell fly, which is a similar motion to the pec deck -- only your arms start in a "T" out to your sides and you're lying face-up on a flat bench instead of sitting upright. The dumbbell fly works your pectoralis major and minor, as well as the deltoids of your shoulders and the biceps of the front of your arms. Another possible alternative is the dumbbell press, which also starts with you lying face-up on the bench and pressing the dumbbells from a starting position near your shoulders toward the ceiling. This exercise works your pectorals and deltoids as well as the triceps at the backs of your arms. Try using an incline or flat bench to work your chest in slightly different ways. The incline version will work the upper portion of your chest, closer to your clavicle, while the flat-bench version will work the sternal portion -- the largest portion of your pectoralis.