Pec deck reverse fly

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 pec deck reverse fly 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.

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.

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. Exhale and rotate your straight arms back around your body while squeezing your shoulder blades together. Continue until your arms are in line with the sides of your body. Inhale and bring your arms forward, returning to the starting position.

Benefits Adds size and strength to pec deck reverse fly 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. As such, it is a machine fly or seated lever fly. Sit upright with your spine neck and head perfectly lined up and your abdominals against the backboard.

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 the pec deck machine, facing the weights. The reverse pec deck machine offers similar benefits to working out with pec deck alternatives like a cable machine, cable crossovers, or doing dumbbell bent-over raises, with additional benefits. The muscles that benefit from the horizontal flyes that define the machine depend on your position while using it. The range of motion looks similar to a lateral raise, and they do have many things in common, including which muscle groups they target.

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 the pec deck machine, facing the weights. The reverse pec deck machine offers similar benefits to working out with pec deck alternatives like a cable machine, cable crossovers, or doing dumbbell bent-over raises, with additional benefits. The muscles that benefit from the horizontal flyes that define the machine depend on your position while using it. The range of motion looks similar to a lateral raise, and they do have many things in common, including which muscle groups they target. Before you begin your routine on the reverse pec-deck, there are two important settings to check.

Pec deck reverse fly

When developing the ideal physique, attention to detail is everything. For example, the refined details of the upper back require fully developed, well- rounded rear delts. One solid exercise for accomplishing this task is the reverse pec deck. To be clear, the pec deck machine and the reverse peck deck machine are usually one and the same. What defines this machine is its use of horizontal flyes which either targets the back and rear delts during the rear pec deck or the chest during the standard peck deck chest fly.

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You can subscribe to get update about your wishlist items. Ethiopia ETB Br. Powered by Shopify. Your wishlist. Band Face Pull. The end of the ROM your arms are outstretched at the side of your body and focus on squeezing the rear delts. Neglecting the rear delts is not unusual. This study shows that activation of the posterior delt and infraspinatus are significantly greater with a neutral grip when using the reverse fly machine. See Product Details. Reverse pec deck is great for a straight-set burnout at the end of your training. For daily movements like lifting, reaching, and sitting, you need toned and strong traps. Best Rep Range: 2. REAR DELT ROW By positioning yourself on an incline bench or a bent over hinge position or even seal row position and rowing the dumbbells with the elbows wide, you target the rear delts and upper back. Posterior or Rear Delts — It is an oblong-shaped muscle that sits at the back of your shoulder.

When it comes to shoulder exercise, most guys overlook their rear deltoids!

Login to see your wishlist! Push with the side of your hands and pull your arms back until you feel a contraction in your upper back and rear delt. The range of motion looks similar to a lateral raise, and they do have many things in common, including which muscle groups they target. This NIH study shows that activation of the posterior delt and infraspinatus are significantly greater with a neutral grip when using the reverse fly machine. Exhale and rotate your straight arms back around your body while squeezing your shoulder blades together. Cameroon XAF Fr. Additionally, they help to avoid compensation issues and prevent injuries. Return to the starting position and reset and repeat. Indonesia IDR Rp. Gabon XOF Fr. When using the pec deck machine for reverse peck decks, remember: Set the handles as far back as possible. Shane Mclean Author.