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Chest

Single Arm Pec Deck

The Single Arm Pec Deck is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: mid chest 46%, upper chest 17% and lower chest 14%.

Level: IntermediateEquipment: MachineSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set the seat so the handle is at mid chest height and the arm start gives a light stretch.
  2. Sit tall with your back against the pad and hold the frame or the other handle loosely with your free hand.
  3. Grab one handle with the arm open wide and the elbow slightly bent.
  4. Bring the handle across in front of your chest to the midline.
  5. Return it slowly until your hand is in line with your shoulder, then finish all reps before switching sides.

Tips

  • Keep both shoulders pressed against the pad so the torso does not turn.
  • Use one side to focus on the weaker arm.

Common mistakes

  • Twisting away from the working arm to finish the rep.
  • Using the same load you use for both arms.
  • Rushing the return.

Muscles worked by the Single Arm Pec Deck

  • Mid chest Primary46%
  • Upper chest Secondary17%
  • Lower chest Primary14%
  • Front delts Secondary10%
  • Obliques Minor5%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Fixed arc, seated, little stabilising. One side loaded asks the trunk to resist rotation. A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

Single Arm Pec Deck alternatives

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Frequently asked questions

What muscles does the Single Arm Pec Deck work?

Mainly the mid chest and lower chest. The upper chest and front delts assist.

Is the Single Arm Pec Deck good for beginners?

The Single Arm Pec Deck is rated intermediate. If you are new, learn the Pec Deck first and build up from there.

What is a good alternative to the Single Arm Pec Deck?

For example the Cross Body Cable Fly, Single Arm Cable Fly and Pec Deck. They train mostly the same muscles, some with different equipment.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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