For chest growth
For chest growth, pec deck rates well ahead on our research criteria: more of the work on the chest, more stretch.
Both are good choices, and they train the chest differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Pec Deck. Isolates the chest with a fixed path, so every rep is the same quality.
Plate-Loaded Chest Press. A machine press you load with plates: stable, simple to progress and safe to take close to failure.
For chest growth, pec deck rates well ahead on our research criteria: more of the work on the chest, more stretch. Both are good choices, and they train the chest differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both are easy to learn.
Pec deck needs a machine, so for most people it’s a gym exercise. Plate-loaded chest press needs a machine, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.