Pec deck machine is one of the popular and most common machines in many commercial gyms and is used by powerlifters, bodybuilders, and general fitness enthusiasts to build strength and size in their upper back.
With this machine, you can do chest flys and reverse flys. But what if you are at home, are travelling often or don’t have access to a pec deck machine. You can still get the desired benefits of this exercise by incorporating pec deck alternatives that will be very similar and give you the same results.
So, read the article till the end, we shared the list of the 9 best pec deck alternatives which you can do at home. Some exercises require basic home gym equipment and some are bodyweight exercises.
But before we start the exercises, it’s very important to know which muscles are working during the pec deck.
- Also Read: Top 10 Cable Chest Exercises for a Solid Chest
Table of Contents
Muscles Worked During Pec Deck
The pec deck primary muscles work the pectoralis major and minor (chest muscles). along with that the secondary muscles also involved such as anterior deltoids and triceps which also assist during the movement. So, you choose an alternative exercise accordingly.
Now, we can jump into pec deck alternatives!
9 Best Pec Deck Alternatives
Below we listed some of the pec deck alternatives so that you can continue to train your chest muscles or even if you don’t have access to this machine. All exercises have instruction videos for better understanding.
01. Chest Dips
Chest dips are the best pec deck alternative and it is great bodyweight exercise to increase the strength of the upper body. Many experts suggest performing this exercise to build thickness and size of the chest. Dips are a bit harder than pec deck fly but it is one of the powerful ways to build strength of the chest.
How to perform:
- Start placing your both hands on the dip bar while holding it tight. Then lift your body balancing it in the air.
- Slowly, lower your body by keeping your elbows slightly out and when reach at the bottom where your elbows are at a 90-degree angle.
- Hold the position for a second and then push your body up to the starting position and extend your elbows at the top.
- Do 2 to 4 sets of 10 to 14 reps.
02. Dumbbell Floor Fly
Dumbbell floor fly is an easier and convenient exercise to do at home. This exercise is much safer and effective in training your chest muscles and you can perform as an alternative to pec deck.
How to perform:
- Hold the dumbbells in each hand and lay down on the floor with your legs straight.
- Slowly, start moving your hands up while keeping the tension on the chest and hold the position at the top when both dumbbells are about to meet.
- Then, slowly return back to the starting position with full control.
- Do 2 to 4 sets of 12 to 16 reps.
03. Sliding Push-ups
Sliding push-ups also known as slide push-ups and it is the best alternative option to pec deck. Slide push-ups are a bodyweight exercise you can do at home without any equipment and will activate your core muscles to a great extent which makes them athletic and functional.
Sliding push-ups are advanced bodyweight exercises that build strength in your shoulder, arms and chest.
How to perform:
- Grab two hand pads or socks and keep them on the floor, and place your both hands on the pads or socks.
- Try to keep your both hands close to each other and get yourself in the push-up position by keeping your arms and legs straight.
- Start pushing your both hands to the sides for a slide while keeping your body and leg straight.
- Hold the position for a second when your chest almost touches the floor.
- Then, slowly slide back to the starting position.
- Do 2 to 4 sets of 10 to 14 reps
Note: to breathe in on the way down and breathe out on the way up.
04. Swiss Ball Push-Ups
Swiss ball push-ups are a great alternative exercise to pec deck fly. To perform this exercise, you just need a Swiss ball. This exercise targets your chest muscles and core muscles so you must try it.
This exercise is a bit harder, you may require great balance and stability while performing this move which will make it more challenging for beginners.
How to perform:
- Grab a swiss ball and place your both hands on a ball, and slowly bring your feet back and keep them straight.
- Your chest should be lined with your hands.
- Slowly, start bringing your body down until your chest almost touches the ball. Keep your core and hips tight.
- Hold the position for a second and then push your body back to the starting position.
- Do 20 t sets of 10 to 14 reps.
05. Archer Push-Ups
This exercise is the best alternative to the pec deck fly and great exercise to put complete tension on the chest. This exercise also allows you to create constant tension on your muscles and individually focus on each side of the chest muscles.
How to perform:
- Set up yourself like a normal push-up position with your arms and legs straight. Your grip should be wider than the normal push-up grip.
- Slowly, lower your body and bring your chest towards one side with the help of one hand. And the other hand will be placed on the side of the floor for balance.
- Hold the position for a send and then bring your torso up by pushing your arms and return back to the starting position.
- Again, go down, but this time towards the other side and do the same movements.
- Do 2 to 4 sets of 10 to 14 reps.
06. TRX Chest Fly
TRX chest fly is one of the best alternative exercises to pec deck and you can do at home. This exercise targets your mid and lower chest muscles.
TRX is a great tool that you should have with you, because you can do many exercises with the TRX at home.
How to perform:
- First, you need to attach a TRX suspension at the top where you can fix the strap.
- Hold each end of the bands and stand forward with your body leaning forward and your arms should be straight.
- Slowly, lower your body forward and move your arms sideways by pointing your elbows to the side. With full control on the way down.
- Hold the position for a second at the bottom of the movement.
- Then slowly push back to the starting position.
- Do 2 to 4 sets of 10 to 12 reps.
07. Crossover Chest Flys
This is the best alternative exercise that you can do at home and you just need a resistance band. But make sure that the band has a handle.
Crossover chest flys is great exercises because they can put maximum tension on your chest. This exercise targets your pectoralis major and minor (mid and inner chest muscles).
How to perform:
- Attach a door anchor at hip height and fix the resistance band with the anchor.
- Now hold the handles in each hand and come forward.
- Start moving your hands forwards like you are hugging someone. Your hands should go beyond the midline of the body.
- Slowly came back to the starting position.
- Do2 to 4 sets of 10 to 14 reps.
08. Svend Press
The svend press in one of the great exercises and can isolate your chest muscles and add additional training volume to increase muscle gain. You can add svend press exercise in your workout routine to increase chest growth and strength while minimizing shoulder staring.
How to perform:
- Stand straight with your feet shoulder-width apart.
- Hold two weighted plates and press them together with your palms.
- Hold the plates in front of your chest with your elbows bent.
- Your fingers should be straight and pointed slightly away from your body.
- Now, press the plates forward until your arms are fully extended.
- Hold for a second and then bring the plate back to the starting position. That’s one rep.
- Do 3 to 4 sets of 8 to 14 reps.
09. Flat Bench Dumbbell Flys
The flat bench dumbbell flys is one of the favorite exercises for most fitness lovers. It can allow you to stretch your pecs at the bottom, making it move in a full range of motion.
How to perform:
- Lie on your back on the flat bench, hold a dumbbell in each hand. Keep your arms straight up with a bend in the elbows. That’s your starting position.
- Now, lower your arms down by slightly bent in your elbows until your chest is fully stretched.
- Hold the position for a second and bring the dumbbells back to the starting position.
- Do 3 sets of 10 to 14 reps.
Frequently Asked Questions
-
Is a Pec Deck Necessary?
Pec deck machine provides an excellent workout for targeting the chest muscles. But you don’t need this machine to strengthen and build stronger muscles.
-
Which is Better: a Pec Deck or Dumbbell Fly?
Both the exercises are important for your chest muscles. if your goal is to get a bigger and stronger chest. Then the pec deck will always be superior to dumbbells for stimulating the chest muscles due to the force angles the machine creates.
The Final Thoughts
There are many options available when we are looking for pec deck alternatives. All the above exercises are replaced with pec deck fly. Make sure that you design your workout program according to your limitations and strengths.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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