Pectoral Machine Exercises

Pectoral machine exercises are an effective alternative to pectoral free-weight exercises. Working your pecs with a machine is a good idea if you are new to exercise because they allow you to develop strength and control for more advanced exercises without risking injury. Machines are also a smart idea if you're working out alone and have no one to act as a spotter. Several pectoral machines will help you safely build the muscles of your chest.

Machine Bench Press

The machine bench press is very similar to the classic bench press, primarily working your pectoralis major and triceps. These machines come in two varieties; one where you lie down and one where you sit upright. Position yourself comfortably on the machine so that your back is pressed firmly against the back rest. Adjust the seat if necessary so that you can comfortably grasp the handles. Simply press the handles away from your body in a powerful fashion until your arms are extended. In a slow controlled manner, bend your elbows to return to the starting position.

Pec Deck Machine Flys

This exercise works the pectorals by stretching and strengthening the muscle. Pec deck flys help beginners develop enough strength to move on to more complex movements. Sit at the machine with your arms open and horizontal. Bend your elbows to 90 degrees and rest your forearms on the pads. Press your forearms into the pads to bring your arms together, squeezing your chest muscles at the end of the movement. Slowly return to the starting position.

Cable Machine Flys

Cable flys are effective for pumping the pecs. By varying the angle of your chest during the exercise, you can work all the fibers of the pectoralis major. Stand between two cable machines and grasp the handles with your arms extended. Position your legs slightly apart and lean your torso forward a bit. With your elbows slightly bent, squeeze your arms together until your wrists touch. Return to the starting position in a controlled manner.

Cable Machine Chest Press

This pectoral machine exercise dynamically works your chest. Stand between two shoulder high cable machines and grasp the handles with an overhand grip. Position your legs into a split stance and begin with your hands by your shoulders with your elbows bent and out to the sides. Bend your torso slightly forward then push the handles away from your body until your arms are fully extended. Slowly return to the starting position.