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The PecDeck or butterfly to train pectorals (also known as machine opening) can usually be a very useful complementary exercise if you are looking to achieve a more defined pectoral. Let’s see how it’s done!
It allows you to train your chest muscles through a wide range of motion while keeping your body well supported.
The pec-deck type of opening has a similar effect to openings with dumbbells on flat bench. The most noticeable difference is that in this you will use a machine, very common in most gyms known as Contractor.
HOW TO PERFORM THE PEC-DECK OPENING FOR CHEST?
- Sit on the opening machine, with your back straight and firmly resting on the backrest.
- Place your feet on the floor and your elbows and forearms on the pads. Your elbows should flex at an angle of around 90ยบ. The elbows should fall just below the shoulders (the upper arms should not be higher than parallel to the floor) and the limit of the stretch should barely pass the chest.
- Once in position, contract your pectorals to bring the pads together in front of your chest.
- Flex your chest hard at the time of the exercise where your elbows are together, then return to the starting position by slowly lowering the weight and maintaining strict control of the movement.
MUSCLES USED IN THIS BUTTERFLY EXERCISE
The main muscles involved in the pec deck are the pectoralis major and the anterior deltoid, but the coracobrachial, subscapularis and biceps (the short portion) will also be involved.
EXTRA TIPS FOR MACHINE OPENINGS
The head, shoulders and back should always be firmly supported against the back of the seat. This will allow you to focus only on performing the opening movement.
To know if you are doing the exercise correctly you should always feel that you pull more with your forearms than with your hands. The hands should not be involved beyond the act of taking the pads.
For safety reasons, as you lift more weight, the opening you must make with your arms is less.
OPINION ABOUT BUTTERFLY EXERCISE TO TRAIN PECTORALS
Machine openings provide optimal isolation to the pectoral muscles without intervening the triceps. It allows a good level of congestion with a medium to high number of repetitions. And it is usually recommended to beginners due to its simplicity.
Now, this exercise alone will not develop the muscle mass in the pectorals that you can build with free weights. However, and as I told you at the beginning, this gym equipment can be extremely useful to favor the definition and shape of your chest.