16.3K
ERReverse pec dec/fly do’s & don’ts
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#Reverse Pec
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30トレンドリール
(12)
1.2M
PAHere’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.
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@pathradecha
18.4K
DAReverse pec fly for rear delts.
Chest, workout tips, fat loss, muscles, legs, biceps, triceps, diet, muscle gain, diet plan
#bíceps #tricep #longhead #armsworkout #musclegains #musclegaintips #workouttips #dietplans
@davinkhanna
197.3K
ABWhen you see someone using the reverse pec deck like this… 👀
Arms behind the body ❌
Stop with your arms out to the side ✅
Bending the arms ❌
Keep your arms straight ✅
Sitting too high ❌
Arms straight to the side, shoulder height ✅
What do you want to see next?
@abdulhassonii
236.2K
PERear 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!
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@petermiljak
8.1K
GYExercise Name: Rear Delt Fly / Reverse Pec Deck
• Target Muscle: Rear deltoids (back of the shoulders) with upper traps as secondary.
• How to Perform:
1. Sit on the pec deck machine facing the pad, or bend forward with dumbbells.
2. Hold the handles with a slight bend in your elbows.
3. Pull your arms outward and backward until they reach shoulder level.
4. Slowly return to the starting position under full control.
• Grip Types:
• Neutral Grip (palms facing each other): most common and joint-friendly.
• Overhand Grip (palms facing down): adds extra rear-delt emphasis.
• Reps: 10–15 with a weight you can control.Focus on pulling your shoulder blades back rather than just moving your arms, and keep your back stable to avoid engaging the lower-back muscles
@gym.demic
3.2K
BE🚫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!
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@befitapp_
2.2M
FIReverse pec dec fly correct form✅
This video show the common and basic mistakes and also give you the right form and posture
#reversepecdeck #viral
@fitsky1
29.7K
VAREVERSE FLY EN MÁQUINA PECK DECK
Uno ejercicio increíble para tus deltoides posteriores, pero si bien ejecutado!
#reversefly #deltoides #deltoidesposteriores #peckdeck
@valeria.gym
1.5M
SEThe hex press is a popular “social media exercise” these days so I’m sure this will ruffle a few feathers.
I’m not saying it won’t build your chest to a certain degree - any movement where you can get the targeted muscle within a few reps of failure and progress over time in some way will induce hypertrophy.
However, the hex press is “garbage” in the sense that it’s just a worse pressing variation with no inherent chest building advantage yet several disadvantages.
The weight is moving in a straight line down the middle of your body rather than through the natural arching motion the pecs perform.
There’s far less load in the bottom stretched position which is the most valuable portion of the range for stimulating growth.
And there’s the added element of balance/stability in having to keep the dumbbells pressed together over the center of your body.
The only reason people swear up and down over the hex press is because of that strong “feel” you get in the pecs from it.
However, this is just a result of you squeezing inward and flexing the whole time - it has nothing to do with your chest being loaded more effectively by the resistance.
If you just enjoy the hex press and are aware that you’re simply doing a less effective variation that could just as easily be replaced by a basic dumbbell press or even dumbbell fly, go for it.
But if you’re training with the goal of maximizing growth (or even just optimizing it 80-90%), then there’s literally no good reason to bother with this.
Also:
- Doing it for “variety” doesn’t make sense since there are plenty of better exercises you could use for that as well. I mean, if the choice was 3 sets of dumbbell press and 3 sets of hex press you’d still be better off to just do 6 sets of dumbbell press.
- No, it doesn’t specifically train your “inner chest”.
- No, it doesn’t help you “build a better mind muscle connection”. I don’t even know what that would mean in this context.
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@sean_nalewanyj
810.8K
ALReverse 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).
Keep elbows fixed.
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@alex_lueth
432.0K
PAIf you’re struggling to feel your rear delts when you do reverse pec deck flys, you’re likely involving your traps through scapular retraction.
I personally find incorporating a more lengthened focused rear delt variation (like the single arm sideways facing version) is helpful since bulk of the resistance is when your arms are in front of your body. That way, if you simply think about driving your arms out to the side, I find it easier to minimize that scapular retraction.
#fitness #gym
@pathradecha
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Instagramには#Reverse Pecの下にthousands of件の投稿があり、プラットフォームで最も活気のあるビジュアルエコシステムの1つを作り出しています。
#Reverse Pecは現在、Instagram で最も注目を集めているトレンドの1つです。このカテゴリーにはthousands of以上の投稿があり、@fitsky1, @sean_nalewanyj and @pathradechaのようなクリエイターがバイラルコンテンツでリードしています。Pictameでこれらの人気動画を匿名で閲覧できます。
#Reverse Pecで何がトレンドですか？最も視聴されたReels動画とバイラルコンテンツが上部に掲載されています。
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