If you're looking for a great exercise to target your rear deltoids, the reverse pec deck flye is a great option. This exercise is performed on a machine that is designed to work your posterior deltoids and upper back muscles. In this article, we'll take a closer look at the reverse pec deck flye, its benefits, and how to perform it correctly.
What is a Reverse Pec Deck Flye?
The reverse pec deck flye is a strength training exercise that targets the rear deltoids, muscles located at the back of your shoulders. This exercise is performed on a machine that has two pads for your arms, with handles that allow you to adjust the position of your arms. You sit facing the machine, and push the pads back with your arms, squeezing your rear deltoids and upper back muscles as you do so.
Benefits of the Reverse Pec Deck Flye
The reverse pec deck flye is an excellent exercise for building strength and size in your rear deltoids and upper back muscles. This exercise can also help to improve your posture, as it targets the muscles that help to keep your shoulders back and down. Additionally, because the reverse pec deck flye is performed on a machine, it is a safe and effective exercise for people of all fitness levels.
How to Perform the Reverse Pec Deck Flye
To perform the reverse pec deck flye, follow these steps:
- Adjust the handles on the machine so that they are at shoulder level.
- Sit on the machine with your back against the pad.
- Grasp the handles with your palms facing down.
- Contract your rear deltoids and upper back muscles as you push the handles back.
- Hold the contraction for a few seconds, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
It's important to maintain proper form throughout the exercise. Keep your back against the pad, and avoid swinging your body or using momentum to complete the movement.
Variations of the Reverse Pec Deck Flye
There are several variations of the reverse pec deck flye that you can try to target different areas of your upper back and rear deltoids:
- Narrow grip reverse pec deck flye
- Wide grip reverse pec deck flye
- Seated reverse flye
- Standing reverse flye
Experiment with different variations to find the one that works best for you and your fitness goals.
Common Mistakes to Avoid
When performing the reverse pec deck flye, it's important to avoid these common mistakes:
- Using too much weight
- Swinging your body or using momentum to complete the movement
- Not keeping your back against the pad
- Looking down or forward instead of straight ahead
By avoiding these mistakes, you can ensure that you are performing the exercise safely and effectively.
Conclusion
The reverse pec deck flye is an excellent exercise to target your rear deltoids and upper back muscles. By performing this exercise correctly, you can build strength and size in these areas, improve your posture, and reduce your risk of injury. Try incorporating the reverse pec deck flye into your workout routine to see the benefits for yourself!