Learn how to do reverse flys on a pec deck. Presented by Real Jock Gay Fitness Health & Life.
Fans of the pec deck machine should realize that the pec deck machine's name only gives it half the credit it deserves. Reverse your position and face inward toward the weights, and you can give your rear deltoids and shoulders an excellent workout.
Shoulders (rear deltoids)
Stand or sit facing a rear pec deck machine or a reversible pec deck machine. Adjust the seat, or, if you're standing, spread your legs apart enough so that your arms are parallel to the floor with slightly bent elbows when you reach out and grasp handles of the pec deck Keep your abdominals on the backboard and sit completely upright with good posture so that your chest is not hunched forward onto pad and your head and neck are in line with your spine.
1. From the starting position with your arms slightly bent, use your rear deltoid and middle/lower traps to move your arms outward and backward in a reverse fly motion. Move your arms and the handles back until your elbows are even with the plane of your back, while keeping your arms slightly bent. Be careful to keep your core engaged and in the same position throughout; a common mistake is to thrust the head and chest forward to try to gain an extra inch of pull.
2. When you reach the fully flexed position, reverse the motion and bring your arms back in front of you to starting position in a slow and controlled manner.
Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more.
Other worthwhile deals to check out:
- 97% off The Ultimate 2021 White Hat Hacker Certification Bundle
- 98% off The 2021 Accounting Mastery Bootcamp Bundle
- 99% off The 2021 All-in-One Data Scientist Mega Bundle
- 59% off XSplit VCam: Lifetime Subscription (Windows)
- 98% off The 2021 Premium Learn To Code Certification Bundle
- 62% off MindMaster Mind Mapping Software: Perpetual License
- 41% off NetSpot Home Wi-Fi Analyzer: Lifetime Upgrades