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Reverse Fly On Pec Deck

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Reverse Fly On Pec Deck
Reverse Fly On Pec Deck
Reverse Fly On Pec Deck

Reverse Fly On Pec Deck Exercise: Strengthen Your Rear Deltoids

Are you looking for an effective exercise to target your rear deltoids and strengthen your upper back? Look no further than the reverse fly on the pec deck! This exercise is a great way to isolate and build strength in the posterior deltoids, which are often neglected in traditional upper body workouts. In this article, we will dive into the details of how to perform the reverse fly on the pec deck correctly, its benefits, and some variations to keep your workouts interesting. Let's get started!

What is the Reverse Fly on Pec Deck Exercise?

The reverse fly on pec deck exercise is a machine-based exercise that specifically targets the rear deltoids, along with the upper back muscles. It is performed on a pec deck machine, which consists of two padded handles or levers that you hold onto while sitting with your chest against a pad.

How to Perform the Reverse Fly on Pec Deck Exercise:

  1. Start by adjusting the seat height on the pec deck machine so that the handles are level with your chest.
  2. Sit on the machine with your chest pressed against the pad, and grasp the handles with an overhand grip.
  3. Keeping your core engaged and your back straight, exhale and slowly push the handles away from your chest.
  4. Pause for a moment when your arms are fully extended, and then slowly reverse the movement, inhaling as you bring the handles back towards your chest.
  5. Repeat for the desired number of reps.

Tips for Proper Form:

  • Maintain a slight bend in your elbows throughout the exercise to reduce strain on the joints.
  • Focus on squeezing your shoulder blades together as you bring the handles back towards your chest.
  • Avoid using your lower back or hips to generate momentum. Keep your core engaged and maintain a stable position throughout the movement.
  • Control the weight and avoid swinging or jerking motions to ensure maximum muscle activation and minimize the risk of injury.

Benefits of Reverse Fly on Pec Deck Exercise:

  1. Targeted Muscle Isolation: The reverse fly on pec deck exercise primarily targets the rear deltoids, which are responsible for shoulder extension and transverse abduction.
  2. Improved Posture: Strengthening the upper back muscles, including the rear deltoids, can help improve posture by counteracting the rounded shoulder posture often caused by prolonged sitting and frequent computer use.
  3. Balanced Upper Body Development: By targeting the rear deltoids, you can achieve a balanced upper body development, which is important for overall strength and aesthetics.
  4. Injury Prevention: Strengthening the rear deltoids can help prevent shoulder injuries by improving stability and reducing muscle imbalances.

Variations of Reverse Fly on Pec Deck Exercise:

  1. One-Arm Reverse Fly: Perform the exercise with one arm at a time, alternating between sides. This variation further challenges stability and engages the core muscles.
  2. Standing Bent-Over Reverse Fly: Instead of using a pec deck machine, you can perform the exercise using dumbbells while standing in a bent-over position. This variation adds an element of balance and works the stabilizing muscles.
  3. Resistance Band Reverse Fly: Attach a resistance band to a stable anchor, such as a squat rack or door handle, and perform the reverse fly motion while holding onto the resistance band. This variation is convenient for home workouts or when a pec deck machine is not available.

Incorporating the Reverse Fly on Pec Deck Exercise into Your Workout Routine:

To effectively incorporate the reverse fly on pec deck exercise into your workout routine, consider the following recommendations:

  1. Warm Up: Perform a dynamic upper body warm-up to prepare your muscles for the workout. This can include arm swings, shoulder circles, and light shoulder stretches.
  2. Exercise Order: Perform the reverse fly on pec deck exercise after compound exercises such as bench presses or shoulder presses to ensure that your weaker rear deltoids are not fatigued too soon.
  3. Sets and Reps: Aim for 3-4 sets of 8-12 reps, using a weight that challenges your muscles but allows for proper form. Adjust the weight as needed to progress over time.
  4. Rest Periods: Allow for 60-90 seconds of rest between sets to promote muscle recovery and maximize performance.
  5. Progressive Overload: Gradually increase the weight or resistance used as you gain strength and improve your form.
  6. Consider a Split Routine: Incorporate the reverse fly on pec deck exercise into your upper body or shoulder-focused workout days for optimal results.

Conclusion

The reverse fly on the pec deck exercise is an excellent way to strengthen your rear deltoids, improve your upper back posture, and achieve a well-rounded upper body development. By following the proper form, incorporating variations, and integrating it into your workout routine, you can reap the benefits this exercise has to offer. Start with a weight that challenges you and progress gradually over time. Remember, consistency is key when it comes to seeing results. So, get to the gym or grab those dumbbells, and start working those rear deltoids!

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