![]() ![]() You don’t want to adjust the seat too low when you perform the reverse pec deck. When you first implement the reverse pec deck, start out lighter than you think you need to and really focus on finding the connection with the muscle you’re trying to work. ![]() ![]() This is doubly true if you’re not used to the feeling of proper upper back activation. Your rear deltoids are a small pair of muscles with limited tensile capacity as such, it’s all too easy to let larger muscles like the traps or lats take over during the movement. The reverse pec deck does put the movement on rails to some degree, but there are still a few technical considerations that you should be mindful of. Training your rear delts effectively is harder than it might seem. As a Beginner: Start out with 1 or 2 sets of 10 reps.For Muscle Growth: Go for 3 to 4 sets of 12 to 15 reps.For Shoulder Prehab: Try 2 sets of 15-20 reps with a light weight.The lack of an external stability demand, or a complicated technique to learn, make the reverse pec deck highly versatile. Like most machine-based movements, you can utilize the reverse pec deck for a variety of purposes. Think instead about using your arms to “part the air.” Grab the handles of the machine - you can use a neutral, palms-facing grip, or go double overhand.įrom there, initiate the movement by driving your arms out and to the sides until they’re in line with your body.Ĭoach’s Tip: Avoid pinching your shoulders back when you start the movement. Once you’re set up, plug the weight peg into the stack at a relatively light resistance. Step 2 - Sweep Your Arms Credit: Maridav / Shutterstock You should be sitting such that your arms are parallel to the floor when you grab the handles.Ĭoach’s Tip: Set the arms at the narrowest setting to guarantee you’re working through a full range of motion. To achieve this, pull on the adjustment pegs at the top of the station and rotate the arms until they’re parallel to each other. Step 1 - Adjust the Machine Credit: Shamaan / Shutterstockįirst things first, you need to set up the machine to perform a reverse flye motion. While this station is similar to a machine chest flye, you’ll need a machine with adjustable arms to perform this exercise. If you want to perform the reverse pec deck to beef up your upper back, you need access to a pec deck. Here’s how to do the reverse pec deck (and a whole lot more). Whether you’re piling on the prehab work during a high-volume powerlifting program or chasing the pump on shoulder day, you need a rear delt movement that goes the distance. It’s easy to use, customizable, and you can find the machine in most commercial gyms. 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’ve ever seen someone sitting backwards on the pec deck machine at your gym, know that they aren’t practicing their breast stroke they’re training the upper back and shoulders. Black Friday Adjustable Dumbbell Deals (2023).Black Friday Exercise Bike Deals (2023). ![]()
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