Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
The pec deck machine, often but not always found in gyms, is a popular choice for those aiming to isolate their pecs. This machine targets the chest muscles by simulating a wide hugging motion, allowing you to focus on utilizing your chest muscles rather than your triceps, which is the case in pressing movements.
However, if you are one of the unlucky ones who don't have access to a pec deck, we have good news! There are numerous alternatives to the pec deck that can offer similar benefits, sometimes with added advantages such as improved stability and functional strength.
This article will cover our 5 favorite alternatives, detailing their effectiveness and the muscles they engage. Without further ado, let's get into them.
5 Pec Deck Alternative Exercises
1. Dumbbell Flyes
Muscles Targeted: Pectoralis major, anterior deltoids, and serratus anterior.
How to perform dumbbell flyes:
- Lie on a bench with a dumbbell in each hand.
- Hold your arms above your chest with a slight bend in your elbows.
- Slowly bring the dumbbells out to the sides in an arc motion, keeping a slight bend in the elbows.
- Bring the dumbbells back to the starting position, squeezing the chest muscles at the top.
- We like to throw in a rotation at the top to really increase the tension on the pecs.
Benefits: Dumbbell flyes mimic the motion of the pec deck by allowing a similar range of motion and isolation of the pectoral muscles while also allowing for rotation. Additionally, they require stabilization from the shoulder and core muscles, enhancing functional strength.
2. Cable Flyes
Muscles Targeted: Pectoralis major, anterior deltoids, and serratus anterior.
How to perform cable crossovers:
- Stand in the center of a dual cable machine with pulleys set at the shoulder height.
- Grip a handle in each hand and take a step forward, increasing tension in the cables.
- Keeping your elbows slightly bent, bring your hands together in front of your chest in a hugging motion.
- Slowly return to the starting position.
Benefits: Cable crossovers provide continuous tension throughout the movement, which can enhance muscle activation. The ability to adjust the height of the pulleys allows for targeting different parts of the pectoral muscles (low to high can really give your upper chest a nasty pump).
3. Resistance Band Flyes
Muscles Targeted: Pectoralis major, anterior deltoids, and serratus anterior.
How to perform resistance band flyes:
- Anchor a resistance band at chest height, or make sure the band is positioned across your upper back.
- Hold the band handles in each hand, back to the anchor point, and step forward to create tension.
- If not using an anchor point, disregard this step
- Perform a flye motion similar to the pec deck by bringing your hands together in front of your chest.
- Return to the starting position with control.
Benefits: Resistance bands offer variable resistance, which can help in maintaining constant tension throughout the movement. They are portable and can be used anywhere, making them a convenient alternative to the pec deck.
4. Stability Ball Flyes
Muscles Targeted: Pectoralis major, anterior deltoids, and core muscles.
How to perform stability ball flyes:
- Lie on a stability ball with your upper back and shoulders supported, holding a dumbbell in each hand.
- Perform the flye motion by lowering the dumbbells to the sides and bringing them back together above your chest.
- Maintain stability by engaging your core throughout the exercise.
Benefits: Using a stability ball adds an element of instability, which can enhance core activation and balance. This variation also mimics the motion of the pec deck while providing additional benefits for overall stability. You can slide down on the ball to angle yourself for incline flyes as well.
5. Single-Arm Chest Flyes
Muscles Targeted: Pectoralis major, anterior deltoids, and core muscles.
How to perform single-arm chest flyes:
- Lie on a bench or stability ball with a dumbbell in one hand.
- Perform the flye motion with one arm while keeping the other arm extended for balance.
- Switch arms and repeat.
Benefits: Single-arm flyes require greater stabilization from the core and can help identify and correct muscle imbalances. This exercise mimics the motion of the pec deck and adds an element of unilateral training.
Understanding the Pec Deck and Target Muscles
The pec deck mainly targets the pectoralis major, which is the large, fan-shaped muscle covering much of your chest. It also engages the pectoralis minor, a smaller muscle underneath the pectoralis major.
Additionally, the anterior deltoids (front shoulders) and the serratus anterior (muscles on the side of the chest) are involved to a lesser extent, making it a viable option for people with shoulder issues.
Being able to set how much of a stretch you want at the beginning of the movement can also help prevent injury from overstretching.
The motion of the pec deck involves bringing the arms together in front of the body, which emphasizes the contraction of the pectoral muscles. This isolation is beneficial for hypertrophy (muscle growth), but there are numerous other exercises that can replicate or even enhance these benefits as listed above.
Conclusion
While the pec deck is an effective machine for isolating the pectoral muscles, these alternatives offer diverse benefits, including improved functional strength, enhanced stability, and the ability to hit multiple muscle groups simultaneously.
Incorporating an ever-changing variety of exercises into your routine can lead to more balanced muscle development and greater overall strength. Did we miss any of your favorite movements? Let us know in the comments below!
Tyler DiGiovanni
Author