Monday, January 10, 2011

How To Do The Reverse Pec Deck Exercise



You're on this site because you're looking for great chest (and upper body) workout tips. Most of you know that the bench press is considered THE best chest strengthening exercise hands down. And this is all some guys will do whenever they hit the gym. And it works for a while, newbie gains and all that but eventually (sooner rather than later) progress stalls. That's because your body's going to get bored if the muscles are doing the same movements over and over all the time. And when that happens the workouts will only maintain what you've already got. What many people fail to realize is that there are many exercises that will give you a great chest workout. Dips, push ups, dumbbell flyes, dumbbell front arm raise,... the list goes on and on. Today, I'm going to add another exercise to your collection of upper body workouts- the machine reverse pec deck. It's a good exercise and one worth learning about. What's the machine reverse pec deck good for?

Benefits of the machine reverse pec deck exercise include:

  • stronger chest
  • stronger shoulders
  • stronger back
Yes, this compound exercise primarily strengthens and sculpts the muscles in your shoulders, but as a side benefit it works the back and chest, too. If you want a strong and attractive upper body, then you must do compound exercises. There's no way around it. And the machine reverse pec deck is one of the best machine workouts you may ever do.

How To Do The Reverse Pec Deck Exercise

You'll need a pec deck machine for this exercise. Sit down and place your chest on the back support (which in this case serves to prevent you from leaning forward). Take the handle grips in each hand. Your palms should be facing each other at the start of this exercise. Now pull your palms away from each other. Perform an arc movement until you feel a slight pull in the chest muscles, your arms should be just slightly behind your torso. When you reach this position, squeeze your shoulder blades together and hold for a few seconds. Then slowly return to the starting position. This is one rep. You should perform five sets of this exercise with eight to ten reps per set. Each week increase the amount you lift by five to ten pounds. If you train regularly, you'll see changes in the definition and strength of your upper body. And that's a good thing.

Don't sit around dreaming about developing a stronger, sexier body. The only way to get results is to eat healthy and train hard. So, what are you waiting for? Get to it.

"Great Chest Workouts: How To Do The Reverse Pec Deck Exercise" copyright 2011 Great Chest Workouts. All Rights Reserved.