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.

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

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.

E ngage your abs and glutes and keep your shoulders down and chest up.

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.

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. They involve the seat height and the position of the handles. Typically, you would want the seat set at a height that allows your hands to be in line with your shoulders and elbows when you are seated facing the weights. 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.

Pec deck reverse fly

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?

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Pro Tip To maximize benefit, start with the handle grips as close together as you can without experiencing discomfort in your shoulders. Kyrgyzstan KGS som. This is due to the fact that for every inch your ears are forward from the shoulders, you increase the weight of the head on the spine by an additional 10 pounds. The bonus of this movement is the external rotation at the end will help pull the shoulders back into a better position for improved posture and decreased injury risk. Return to the starting position and reset and repeat. Sweden SEK kr. 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. This machine is designed to isolate the chest muscles to increase size and strength. If you make this the last exercise in your workout routine, you can go all out to create a proper rear-delt burn. When the reverse pec-deck is loaded with too much weight, your other, stronger back muscles may take over. The end of the ROM your arms are outstretched at the side of your body and focus on squeezing the rear delts. Bolivia BOB Bs. 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. Benin XOF Fr.

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.

Inhale and bring your arms forward, returning to the starting position. With a light bend in the working elbow, perform a rear delt raise until you feel a contraction in your upper back and shoulders. The rear delts and upper back are not big and strong like the chest and lats and therefore concentrating on hypertrophy and endurance rather than strength is your best bet. Take care not to allow your arms to travel past your back. Read More. February 29, The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Cable Crossover Row. September 06, 8 min read. With an axe rise, using pure horizontal abduction, it means the rear delts do the majority of the work pulling your arms backward. The reverse pec dec is a great exercise to isolate and strengthen the rear deltoids and upper back. P ause at the top of the row to feel the muscles of the upper back and rear delts.