Lots of more experienced weightlifters sneer at the Pec-Dec and regard it as a piece of equipment solely of use to beginners.  Nothing could be further from the truth.  Properly utilized the Pec-Dec can be used to work the chest in ways that are difficult to achieve with free weights.

Today we'll look at a technique for using the Pec-Dec too hit your chest muscles throughout their complete range of motion.  The work of a similar to doing 20 one's for your biceps, and that we're going to exercise each of third of our range of motion as a separate set.

It's easier than it sounds.  Adjust the arms on your Pec-Dec so that at the limit of the eccentric portion of your rep your pecs are in full stretch position, but not overextended.  Select a weight that you would feel comfortable doing 15 to 20 reps with.

First, perform one complete rep.  When you start rep two stop about 1/3 way through your range of motion.  Return to the starting point and continue to do these 1/3 reps for between five and eight reps.  On the last rep complete the rep bringing your elbows together in front of you.  When you begin the eccentric portion of your next rep stop at the 1/3 mark and return to a fully contracted position repeat this five to eight times to hit the contracted portion of your range of motion.  When you finish the final rep in this position perform 5 to 8 complete reps moving through the full range of motion as your finisher.

You'll find that you won't want to use this technique more than once every 4 to 6 weeks are so as it results in muscle soreness. On the up side, when the benches are all taken in your gym, you'll be able to do a great chest workout routine on a piece of  "noob" equipment.

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