Pec deck reverse fly

September 06, 8 min read. You will find pec deck machines in most gyms. Pec deck reverse fly, it is a piece of equipment that gets only half the credit it deserves, because you can give your rear deltoids an outstanding shoulder workout by reversing your position on the pec deck machine, facing the weights.

The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as reps per set or more. Reverse Machine Flyes. Benefits Adds size and strength to the posterior deltoids Easy to learn and master the technique Helps develop bigger, more balanced, and healthier shoulders Great burnout movement on shoulder day Works the rhomboids and lower and middle traps.

Pec deck reverse fly

To maximize benefit, start with the handle grips as close together as you can without experiencing discomfort in your shoulders. If the machine at your gym as set up for performing a regular chest fly, you can usually adjust the starting position of the handles to set yourself up for a reverse fly instead. A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways. Exercises that target the same primary muscle groups and require the same equipment. Exercises that target the same primary muscle groups with different equipment. Sign Up. Your browser does not support the video tag. Pro Tip To maximize benefit, start with the handle grips as close together as you can without experiencing discomfort in your shoulders. How To Sit on the machine with your chest firmly pressed against the pad, grabbing the handles at shoulder-level with an overhand grip.

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On Oct. Check out the video from his YouTube channel below:. At the start of the video, Labrada explained that even though the rear delts are technically part of the shoulder , he works them on his pull days along with his back muscles. The rear delts are activated during back exercises like rows , and Labrada describes them as more of a pull muscle than a push muscle. While the rear delts work during numerous upper-body exercises, isolating them with a move like the reverse pec deck flye can round out training and bolster shoulder development.

The reverse pec deck is one of the best exercises out there for developing, strengthening , and activating the musculature of your rear shoulder and upper back. If you want to perform the reverse pec deck to beef up your upper back, you need access to a pec deck. First things first, you need to set up the machine to perform a reverse flye motion. Then, adjust the seat height as well. You should be sitting such that your arms are parallel to the floor when you grab the handles. Grab the handles of the machine — you can use a neutral, palms-facing grip, or go double overhand.

Pec deck reverse fly

The Pec Fly can be performed in different ways and is a great way to build muscle mass in the chest. The Pec Fly is most often performed using a Pec Fly machine, but can also be performed using dumbbells. To perform the Pec Fly, you will need dumbbells and a bench. Follow these steps to learn how to perform the Pec Fly. Adjust your bench so that it is flat incline of 0. Lie down on the bench on your back with a dumbbell in each hand. Your feet will be flat on the floor on either side of the bench. Begin with your arms extended above the chest.

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Let the arms hang down in front of the body and angle the hands so that the thumbs are facing each other. You sit down in the seat with your back against the pad and your elbows are kept at the same angle as your arms move through an arc that targets the pecs and delts. Grasp the handles with your hands facing inwards. This reverse fly exercise isolates the rear delts, or posterior deltoids while incorporating the lats, traps, and rhomboids as muscle synergists. Retract your shoulder blades and spread the band apart, feeling it in your upper back. However, this is not an upper-body exercise hack. The reverse pec-deck is an isolated exercise designed to work best with lighter weights and higher reps instead of heavier weights and lower reps. Denmark DKK kr. This allows abduct movements of the arm and targets the rear delts. The rhomboids are two bilateral superficial muscles, the minor and major rhomboids on your upper back. However, discuss this with your physician or physical therapist before you do. Return to start under control and reset and repeat. The best way to work the rear delt is with transverse extensions that extend the arms back behind the body in the transverse plane.

The names are used interchangeably by different coaches and educational resources. This exercise is different from the standard Lateral Raise, which is performed standing upright and targets the lateral portion of the deltoid muscle.

Choose your wishlist to be added Create New wishlist Save. The posterior deltoids support the shoulder joints, and using the reverse pec deck machine for shoulder exercises to improve shoulder balance improves good form and posture. Long periods of sitting, combined with muscle weakness, typically cause people to hunch over and round their shoulders. Perform the same sequence on the other side. A strong and engaged upper back provides a solid foundation to bench press from too because it supports and controls the bar path. As such, it is a machine fly or seated lever fly. Are you want to move selected wishlist products? Furthermore, if you have back pain and are continually slouching, the rear delt fly machine might help you cure this problem by tightening your rear delts. Sit upright with your spine neck and head perfectly lined up and your abdominals against the backboard. Strong shoulders play an important role in a range of workouts. When ready begin extending your arms laterally, away from the body. This exercise can be trained with either a band or cable machine and both do a great job of targeting the rear delts and upper back muscles. However, it's good to try both to see what you feel is working best for you. There are three deltoid muscles, responsible for extension, horizontal abduction, and external rotation movements of the shoulder joint. You sit down in the seat with your back against the pad and your elbows are kept at the same angle as your arms move through an arc that targets the pecs and delts.