Reverse Peck Deck Fly

Reverse Peck Deck Fly gif

Coach's Tips

Reverse pec deck fly strengthens your rear delts, upper back, and rhomboids. It boosts shoulder stability and helps fix rounded shoulders.

1. Sit on the pec deck machine in reverse mode.

2. Press your chest against the pad and stabilize your upper body.

3. Grab the handles and spread your arms slightly bent at shoulder height.

1. While spreading your arms back, slowly move the handles to the sides and back.

2. Focus on squeezing the shoulder blades together and contracting the upper back.

3. Pause briefly at the final position, then slowly return to the starting position.

4. Keep your chest pressed against the pad throughout the movement.

Exhale when you pull the handle back, and inhale when you return to the starting position.

1. Avoid excessive weight as it can put strain on your shoulders.

2. Do not fully extend your arms; keep them slightly bent.

3. To avoid tension in your neck, keep your gaze straight ahead or slightly downward.

Curious about a Back workout plan that includes the Reverse Peck Deck Fly