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Hey guys,

We all know that not everyone of us has an access to pec deck machine in a gym or at home.
I was googling for a good/simple alternative to pec deck... no luck. Apparently even DB fly is less powerful in hitting same chest muscle as pec deck would.

So I wanted your opinion on one machine in my gym. It’s like seated bench press



I did few exercises on this, feels awesome, my chest was fried. But... I definitely felt my arms as well.
And I’m not sure if it actually working same chest muscle as pec deck would.

So any feedback on this, would be highly appreciated.

cdmn wrote:Hey guys,

We all know that not everyone of us has an access to pec deck machine in a gym or at home.
I was googling for a good/simple alternative to pec deck... no luck. Apparently even DB fly is less powerful in hitting same chest muscle as pec deck would.

So I wanted your opinion on one machine in my gym. It’s like seated bench press

IMAG0055.jpg

I did few exercises on this, feels awesome, my chest was fried. But... I definitely felt my arms as well.
And I’m not sure if it actually working same chest muscle as pec deck would.

So any feedback on this, would be highly appreciated.

As you said, that's a Seated Bench Press. In a Pec Deck, you don't feel it in your triceps because it's an isolated movement. You could try Lying Cable Crossovers as an alternative to Pec Deck.

I also can’t get me hands on a pec-deck but have been doing a set of High-Cable Mid Crossovers

http://www.youtube.com/watch?v=-j1cIsZyWnI

also I do a set of Low-Cable Low Crossovers

http://www.youtube.com/watch?v=z4kbHt1H ... FF8472591B

I train at home and only have one cable staion so I have to do these one arm at a time which in fact taken from a artical by Dave Draper say's the one-arm cable crossover beats the dual-arm.

http://www.davedraper.com/pmwiki/pmwiki ... eCrossover

It's like a seated bench press - and it suffers from the same biomechanical deficiencies in terms of overall efficacy - the triceps and anterior deltoids are engaged a lot, especially if your elbows are flared. If you don't have access to a pec deck machine, for one, whine cry and nag the gym manager until you do. Also, stickupkid is right on point on the cable recommendation. Cables are almost always going to allow you to mimic the motion of whatever machine you don't have access to, and the tension always stays on the same parts across the same plane - so like flat bench flies with cables can not only replace dumbbell flies, but they're actually more effective too.

Great vids stickupkid might give those crossovers ago

Thanks guys, really helpful!

Will give a go to High-Cable Mid Crossover next workout.

my gym doesnt have it either but they have machine flies. that looks like it would be doing the same thing, no?