Pec Deck Machines
Pec machines or "pec decks," as they're called at the gym, primarily focus on the pectoral muscles in the chest. Secondary muscles worked by a pec deck machine include the rhomboid, trapezoids and lattisimus muscles in your back.
Pec-dec exercises are performed sort of like flies, but while sitting up and facing forward with your elbows bent at right angles. When performing one rep on a pec deck machine you sit, facing forward, with your elbows bent at 90 degrees, arms are shoulder width apart. Pushing against the resistance of the weight, you bring your upper arms and elbows together so they almost meet in the middle of your chest.
Exercises on a pec deck should be done in smooth, fluid movements (in equal 3-second cadence inwards and outwards) and with no rest in between. Always exhale as you squeeze the weight inwards (while bringing your arms together), and inhale as you release the weight back onto the stack (widening your arms apart).
The pec deck machine hits the overall pec area extremely well by squeezing the breast muscles together and forward. However, I find that using a pec deck machine is a great way to isolate specific parts of my chest as well. I focus on giving my inner pecs a good workout by squeezing my pectoral muscles together and simultaneously flexing as I bring my upper arms together.
I've heard many arguments over the pros and cons of using free weights over weight machines personally I think it's all about personal preference. If you're just starting to weight train one benefit of using a machine is that you're able to fully concentrate on the muscles without having to concentrate on balancing the weight. If you choose to use free weights, my personal preference, you're forced to concentrate more on your form. In order to keep control over the dumbbells you're forced to work muscles unrelated to the specific exercise you're performing.
Gym-quality pec decks can be purchased for between $850 and $1,500 online.
