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 same machine, but facing the opposite direction. Because it targets such small muscles, this exercise is usually performed with light pec deck reverse fly for high reps, such as reps per set or more.

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

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. BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Skip to primary navigation Skip to main content Skip to primary sidebar News.

When you load on up the reverse pec dec, pec deck reverse fly, momentum comes in and takes the focus off the upper back and rear delts and the middle traps and lats become more involved. Adding size and strength to this area will improve your other lifts and will improve your posture and shoulder stability.

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 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. Bend at your waist and slightly bend your knees to lean over until your torso is nearly parallel the ground similar to the Barbell Bent-Over Row. Your arms should hang below your shoulders with your elbows slightly bent. Raise the dumbbells to the sides until your elbows are in line with your shoulders. Your pinky should be slightly higher than your thumb as if you were pouring liquid out of the dumbbell. The seated position is a bit easier to perform and is a perfect option for following an intense back workout. Using a band challenges the rear delt through the entire range of motion of the exercise and is a joint friendly method for developing shoulder strength. Sign in. Forgot your password?

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 is comprised of three regions. Long periods of sitting, combined with muscle weakness, typically cause people to hunch over and round their shoulders. Vanuatu VUV Vt. All that said, a pec deck is also a reverse fly machine! Inverted Row. Primary Muscle Groups. Return to the starting position and reset and repeat. What the reverse pec dec does is isolate the rear delts and muscles of the upper back rhomboids major and minor because it trains pure scapular adduction aka retraction without using stabilizing muscles of the lower body because you are sitting down. See Product Details. Denmark DKK kr. Please add product to your wishlist to see them here. It is best to select a weight that allows you to perform the reverse pec deck maintaining perfect form for repetitions. Are you sure you want to delete this wishlist? However, neglecting them will create an imbalance in the strength and development of your shoulders. Note: If you the seat adjustment doesn't allow you to sit high enough up so your shoulders are aligned with the handles and your hands, then you can stand and lean forward to support your chest on the back rest rather than sit.

September 06, 8 min read.

Togo XOF Fr. Created with optimal health as the ultimate goal, The Essential Stack will help take care of the fundamentals, so you can hit the ground running each day. Primary Muscle Groups. The best way to work the rear delt is with transverse extensions that extend the arms back behind the body in the transverse plane. This is exercise targets an area of your shoulders that is difficult to train — the rear delts - as well as your upper back. This study shows that activation of the posterior delt and infraspinatus are significantly greater with a neutral grip when using the reverse fly machine. Although, it does bring a little more focus on the back than the rear delts when comparing to a rear delt fly movement. Once the machine is set up to the right dimensions, take in the following starting position. Adding size and strength to this area will improve your other lifts and will improve your posture and shoulder stability. Lightly grip the top of each side of the rope and walk back till arms are straight and you feel tension. Dumbbells and barbells, otherwise known as free weights, get the most love from gym rats, and rightfully so, but you can't overlook weight machines.