Fysiqal
Exercises
Exercises
Pec Deck
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
chestisolationmachineupper-body
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In one line
Machine pec-deck flye; performing it with a slightly bent elbow gives a stronger contraction for the sternal pectoralis and anterior deltoid.
Detail
Performing the pec deck exercise with a slightly bent elbow in the horizontal-adduction position provides a stronger contraction for both the sternal pectoralis and the anterior deltoid, because of proper muscle positioning. The pec deck occupies the "stretch" and "contracted" positions of the Positions-of-Flexion pectoral chart. Listed as a novice pectoral selection.
Key facts
- Primary: Pectoralis Major (sternal); Secondary: Anterior Deltoid.
- Use a slightly bent elbow for a stronger contraction (proper muscle positioning).
- "Stretch"/"contracted" positions in the pectoral Positions-of-Flexion chart.
Connections
- pectoralis-major — primary mover (sternal).
- anterior-deltoid — assisted by the bent-elbow position.
- horizontal-flexion-adduction — the primary joint action.
- chest-fly / cable-crossover — related flye movements.
SourceReference manual
p.148p.672p.748
Cited authorities in source: none specified for this entry.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Atlas Connections
Anterior Deltoid
The front deltoid head; produces forward flexion, horizontal adduction, and internal rotation — primarily a pressing muscle.Horizontal Flexion (Adduction)
Drawing the humerus from the side-horizontal to the front-horizontal position.Pectoralis Major
The chest muscle (clavicular and sternal portions); its primary action is horizontal adduction (flexion) of the arm — a powerful action.Cross Over CablesClosely related
Standing cable crossover flye for the sternal pectoralis major; trunk angle changes the emphasis and the secondary muscles.Dumbbell FlyesClosely related
Dumbbell flye isolating the pectoralis major for "shape"; weaker than the press because of the long lever arm.Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.