#Reverse Pec Deck Machine Proper Form

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#Reverse Pec Deck Machine Proper Form Reel by @pathradecha (verified account) - If you're trying to train your rear delts with the reverse pec deck fly, here are three things you should do to help bias your rear delts: 1. I recom
1.3M
PA
@pathradecha
If you’re trying to train your rear delts with the reverse pec deck fly, here are three things you should do to help bias your rear delts: 1. I recommend taking the pronated grip handle versus a neutral grip one due to better force transfer. 2. Hunch your back so that you protract your scapula so it’s easier for you to avoid retracting them later on the concentric. This is how you minimize mid-back involvement. 3. For extra stability you can try resting your chest on the pad
#Reverse Pec Deck Machine Proper Form Reel by @deltabolic - ✅ The PERFECT Pec Deck Fly 1️⃣ Neutral Grip - Hold the handles with a neutral wrist. Avoid bending or flexing your wrists to keep tension on your che
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@deltabolic
✅ The PERFECT Pec Deck Fly 1️⃣ Neutral Grip – Hold the handles with a neutral wrist. Avoid bending or flexing your wrists to keep tension on your chest, not your joints. 2️⃣ Slight Arm Bend – Start the movement with a slight bend in your arms. Avoid initiating with your arms straight. 3️⃣ Elbow Position – Keep your elbows slightly above your wrists. Don’t let them drop too low, or you’ll shift tension off the chest. 4️⃣ Chest Proud, Shoulders Back – Stick your chest out and retract your shoulder blades. Avoid rounding your shoulders forward or letting your chest cave in. 5️⃣ Squeeze and Extend – As you bring the handles together, extend your arms as much as possible. Avoid keeping your elbows too bent at the peak—it reduces chest engagement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #pecdeck #pecdeckmachine #chestfly
#Reverse Pec Deck Machine Proper Form Reel by @deltabolic - Rear Delt Fly Machine Mistake 🚫 A common mistake on the rear delt fly (pec deck) is squeezing your shoulder blades together. This shifts the work to
3.1M
DE
@deltabolic
Rear Delt Fly Machine Mistake 🚫 A common mistake on the rear delt fly (pec deck) is squeezing your shoulder blades together. This shifts the work to your traps (unless that’s your goal) and takes tension away from the rear delts, limiting how many quality reps you can get. Instead, keep your shoulder blades slightly spread apart throughout the movement. They’ll still move a bit—that’s normal—but avoid actively pinching them together. This keeps constant tension where you want it: the rear delts. Size & Shred Training program 👉🏻 deltabolic.com (link in bio)
#Reverse Pec Deck Machine Proper Form Reel by @nina_equestrian_fitness (verified account) - 🤠 Riders - this one's gold. 💥 Part 3 of the "Riders Gym Series" 💪 The Reverse Pec Deck and Reverse Fly both target your posterior deltoids, upper
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@nina_equestrian_fitness
🤠 Riders — this one’s gold. 💥 Part 3 of the “Riders Gym Series” 💪 The Reverse Pec Deck and Reverse Fly both target your posterior deltoids, upper back, and scapular stabilizers — muscles that are essential for posture, shoulder control, and balance in the saddle. 🐴 🔬 Why it matters: These muscles keep your shoulders open and steady, prevent you from collapsing forward, and help you maintain soft, elastic contact. 💡 Coach’s tip: Form comes first — always. Start light (you’ll feel it even with minimal weight). Control the tempo, keep your chest up, and move with precision. 👉 2–3 sets of 10–15 slow reps on the machine or with light dumbbells. The machine version (Reverse Pec Deck) isolates and strengthens with precision, while the free-weight version (Reverse Fly) adds balance, coordination, and functional control — both are key for serious riders. 🔥 Want my full step-by-step guide with: ✔️ Reps & form cues ✔️ How to choose the right weight ✔️ How to combine both in your weekly plan Comment BACK below👇 and I’ll send it straight to your DMs! 💪🐴 Alternatively download my app and dive straight in to the Posture Power Program ❤️‍🔥 Wishing you all a wonderful weekend 🥳💪 Coach Nina 🫶 #EquestrianFitness #AthletEQ #RiderTraining #PosturePower #RiderStrength #DismountedTraining #EquestrianAthlete #RideBetter
#Reverse Pec Deck Machine Proper Form Reel by @idris_workout2 - How to do Reverse Fly for Rear Delts on Pec Deck fly Want to grow your rear delts without wrecking your shoulders? 😏 ✅ Hips slightly back, torso lea
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ID
@idris_workout2
How to do Reverse Fly for Rear Delts on Pec Deck fly Want to grow your rear delts without wrecking your shoulders? 😏 ✅ Hips slightly back, torso leaning forward This aligns the rear delt fibers with the line of resistance, maximizing muscle activation ✅ Elbows flexed 10–30° and fixed Keeping elbows fixed reduces biceps involvement so the rear delts do most of the work and lowers shoulder joint stress ✅ Elbows in line with shoulders Keeps force directed through the rear delts instead of shifting it to the traps or other muscles ✅ Pull back to shoulder line, no further Going beyond shoulder level compresses the glenohumeral joint and increases injury risk 🎯 Proper form = maximum rear delt engagement with minimal joint stress 📚 Source: NSCA – Essentials of Strength Training and Conditioning ______ #fitness #flyback #reardelts #shoulderworkout #lafitness
#Reverse Pec Deck Machine Proper Form Reel by @melodiehallfitness - Reverse pec deck 🤝 ❌ do not hyper extend past the range of motion of your rear delt ✅ adjust the seat so that your hands are at shoulder height o
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@melodiehallfitness
Reverse pec deck 🤝 ❌ do not hyper extend past the range of motion of your rear delt ✅ adjust the seat so that your hands are at shoulder height or slightly higher ✅ push your chest into the pad and scoot your hips back slightly ✅ protract your shoulder blades and then initiate the movement Save & try! #reardelt #buildmuscle #fitness #formtips #workout #shoulders
#Reverse Pec Deck Machine Proper Form Reel by @befitapp_ - 🚫Wrong vs ✅Right on the reverse pec deck! In today's video, a trainer shows the common mistakes and the correct way to target your back muscles on th
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@befitapp_
🚫Wrong vs ✅Right on the reverse pec deck! In today’s video, a trainer shows the common mistakes and the correct way to target your back muscles on this machine 💪 📲 Train smarter with the Befit app — now available on the App Store! #BackWorkout #GymTips #BefitApp
#Reverse Pec Deck Machine Proper Form Reel by @alex_lueth (verified account) - Reverse fly The reverse fly / pec dec machine is a great exercise to target the posterior deltoid (back of the shoulder). Here are some tips to perf
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@alex_lueth
Reverse fly The reverse fly / pec dec machine is a great exercise to target the posterior deltoid (back of the shoulder). Here are some tips to performing the exercise: Hand position - set-up at or slightly above shoulder height. Not too high, not too low (determined by the position of the seat and body). - starting slightly high and ending subtly low can help reduce upper trap activation. - throwing your hands back as far as possible (indicated by the red line top left) can cause the rhomboids and traps takes over the movement. - stabilize the shoulder blades. Don’t go too far back. Allow some movement but nothing drastic. This will dictate your range of motion (top right). - control the movement on the way back and in. Don’t just throw your hands and arms back; move with intent. Grip - both neutral or pronated / internally rotated / palms down (as demonstrated) work well. - tight grip, think about driving your hands out (not back) with outside of your hand. Creating a wide, half circle. Body position - hips back and lean forward into the pad. This can help with your line of pull (reducing that upper trap activation) and will provide more stability (mechanical efficiency).
#Reverse Pec Deck Machine Proper Form Reel by @wilson.fitt (verified account) - REVERSE PEC DECK FLY MISTAKES ⬇️ SAVE 4 LATER 🔑 Avoid these two common reverse pec deck fly mistakes for optimal gains 💪 Mistake 1 ❌ Having the
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WI
@wilson.fitt
REVERSE PEC DECK FLY MISTAKES ⬇️ SAVE 4 LATER 🔑 Avoid these two common reverse pec deck fly mistakes for optimal gains 💪 Mistake 1 ❌ Having the seat set too low This will cause your arm path to be unaligned with your rear deltoid muscle fibers Instead ⬇️ ✅ Adjust the seat height properly Make sure that your arm path is aligned with your rear deltoid muscle fibers for optimal gains Mistake 2 ❌ Bringing the handles passed your back This shifts the tension from your rear deltoids to your traps and rhomboids. Instead ⬇️ ✅ Bring the handles back until they are in line with your back This will ensure that all the tension stays on your rear deltoid while minimizing the involvement of other muscles. Follow me here @wilson.fitt for DAILY workouts & fitness tips 🚨🚨 #reels #foryou #gymtips #biceps #backworkout #shoulderworkout #workout #gym #bodybuilding #exercise #armday #musclegain #fitnessmotivation #fitness #training #arnoldschwarzenegger
#Reverse Pec Deck Machine Proper Form Reel by @pathradecha (verified account) - Here's how to actually bias the rear delts on a reverse pec deck fly. Rear delts are generally an underdeveloped muscle for most. So it all comes down
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@pathradecha
Here’s how to actually bias the rear delts on a reverse pec deck fly. Rear delts are generally an underdeveloped muscle for most. So it all comes down to minimizing the involvement of the traps so the rear delts can shine. #fitness #gym
#Reverse Pec Deck Machine Proper Form Reel by @erickohthetrainer (verified account) - Reverse pec dec/fly do's & don'ts #erickohthetrainer #helpfultrainer #fitness #gym #workout #training #gymtips #exercisetips
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ER
@erickohthetrainer
Reverse pec dec/fly do’s & don’ts #erickohthetrainer #helpfultrainer #fitness #gym #workout #training #gymtips #exercisetips
#Reverse Pec Deck Machine Proper Form Reel by @petermiljak (verified account) - Rear Delt Fly (Reverse Pec Deck) - Set up in a position that allows you to isolate the rear delts. If you are shorter you can actually just stand/lean
236.3K
PE
@petermiljak
Rear Delt Fly (Reverse Pec Deck) - Set up in a position that allows you to isolate the rear delts. If you are shorter you can actually just stand/lean into the machine. The goal is to LEAN at an angle into the chest pad, that angle is going to vary person to person. Focus on minimizing the movement of the scapulas the entire time, and open OUT and AWAY not just “back”. Control every rep! - #workoutvideos #shoulderworkout #shoulderday #workoutroutine #gymtips

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