Pec deck reverse fly

September 06, 8 min read. You will find pec deck machines in most gyms. However, 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 pec deck reverse fly 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. Show female images and videos. Adjust the handles so that they are fully to the rear.

Pec deck reverse fly

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 basics of the move are simple. Though these reverse flyes look simple on the surface, Labrada stresses that several minor tweaks make significant differences. Here are a few tips he says to keep in mind:. Hunter Labrada provides weekly workout tips on his YouTube channel and Instagram page. View All Articles.

This is not a maximum strength exercise so keep the weight submaximal and really focus on good form. Primary Muscle Groups.

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.

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

When it comes to shoulder exercise, most guys overlook their rear deltoids! Most competent strength and fitness trainers will be able to notice the effect from a distance. Because stabilizing muscles are not engaged on weight machines like the pec deck, the enhanced stability delivers more attention and energy to the targeted muscles. Because your move is predetermined aka range of motion is fixed.

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It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. However, neglecting them will create an imbalance in the strength and development of your shoulders. Sit upright with your spine neck and head perfectly lined up and your abdominals against the backboard. Reverse Push Up On Chair. The reverse pec deck is an excellent machine for shoulder and back exercises that allow you to target and grow the rear deltoids specifically. Hold the extended position for a second or two, before slowly returning the weight back to the starting position. EZ Bar Upright Row. Kyrgyzstan KGS som. Be careful to keep your core engaged and in the same position throughout. When you do your reverse pec deck machine workout, your taps control your scapulae when you lift your arms during the reverse pec deck fly range of motions. Tanzania TZS Sh. Strong shoulders play an important role in a range of workouts. The main muscles trained with the reverse pec deck are the rear delts, rhomboids major and minor , teres major , infraspinatus, and to a lesser extent the middle traps. See Product Details. Powered by Shopify.

When developing the ideal physique, attention to detail is everything.

Login Explore more products Add products. 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. You must feel the contraction in your upper as your shoulder blades glide closer together. Essentially, you can really hone in on the muscle for added volume and activation, which is great for hypertrophy. Powered by Shopify. Your browser does not support the video tag. The muscles you want to contract are the lateral muscles of the back, such as the rear delts and infraspinatus. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Face pulls train the same muscles as the reverse pec dec and will help add size, strength, and endurance to rear deltoids and upper back. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Retract your shoulder blades and spread the band apart, feeling it in your upper back. They involve the seat height and the position of the handles. Choose your wishlist to be added Create New wishlist Save.