Reverse Peck Deck Fly
About
Reverse pec deck fly strengthens your rear delts, upper back, and rhomboids. It boosts shoulder stability and helps fix rounded shoulders.
How to Reverse Peck Deck Fly
Starting Position
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.
Proper Form
1. While spreading your arms back, slowly move the handles to the sides and back.
2. Focus on contracting the upper back by bringing the shoulder blades together.
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.
Breathing Technique
Exhale when you pull the handle back, and inhale when you return to the starting position.
Precautions
1. Excessive weight can put strain on your shoulders, so avoid it.
2. Do not keep your arms too straight; maintain a slightly bent position.
3. To avoid tensing your neck, keep your gaze straight ahead or slightly down.
From the Community
It's true that there's stimulation in the shoulders as well. Try to squeeze your back as much as possible.
View full discussion βSit on the pad by pressing it tightly towards the front, then grab the handle and extend it forward as if pulling it out. Please push away with the edge of your hand along that trajectory; it seems to stimulate the rear shoulder and mid-back area. Itβs better if the saddle height is the same or if the handle height is slightly higher than the shoulder.
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