4.8K
THHow to hit rear delts on pec deck more effectively
@jeffnippard @hussein.fht @julianxf1tness
@thegymfyp
#Reverse Pecfly
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(12)
3.6K
JO3️⃣ Tips to improve your reverse pec dec! ✅🔥
@jonathanmarraiya
1.9M
ALMachine pec fly
The machine pec fly / pec dec is a great exercise to target the chest.
Here are some tips to performing the exercise:
RIGHT SIDE (CORRECT):
Posture: Chest up and out, shoulders down and back (away from your ears), natural arch in back.
Seat height: adjust so that your hands are slightly below or in-line with your shoulders
This will help put your arm path in the direction of your mid pec fibers (there are only 2 chest muscles but the fibers run in multiple directions).
Elbows: Gradually bend at the elbow on the eccentric portion of the exercise (the way back). Arms straighten during concentric portion of the exercise and are extended (straight) at the end.
At the end of the movement, bring your hands together and think about squeezing your biceps into the side of your chest.
Minimize any momentum and control the entire movement, make every rep count
LEFT SIDE (INCORRECT):
Posture: Shoulders are shrugged (close to ears) and back is flat against the machine.
Seat height: seat is too low. The hand are slightly above the shoulders.
This is going to put a lot more torque (tension) on the anterior (front) delts and may increase risk of shoulder injury.
Elbows: Arms flexed (bent) at the end of the movement. Bent arms will reduce the range of motion.
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#chest #exercise #bodybuilding #workout
@alex_lueth
381.4K
J_Same machine, different angles 🔥 Target every region of your chest with these pec deck fly variations!
#pecdeck #chestworkout #chestday
@j_p_lifts
190.4K
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
562
DA🧠🤯READ BELOW⬇️
DB low to high pec flys are an EXCELLENT exercise, not only to build the pecs (upper division, specially), but also to teach the "arm scoop" that's so important in bench and overheadpress.
As a quick overview:
1) set bench to ~30°.
2) start with arms ~45° away from toros
3) focus on controlling the ELBOWS, not the DBs
4) push elbows FORWARD, not up.
5) let the elbows naturally converge towards the top.
6) reverse the motion on the way down.
The fantastic thing about this particular exercise is the amount of convergence (movement towards out midline) that we get out of it.
#pecs #chest #upperbody #bodybuilding #strengthtraining
@darkside_training_systems
3.9K
I_🚨 Sets & Reps 👇👇
Most people turn this into a trap exercise.
If you want rear delts to grow, details matter.
Setup:
• Chest glued to the pad — don’t lift off
• Slight hip hinge to stay stable
• Neutral spine
• Slight lat protraction at the start (don’t pinch hard before pulling)
Execution:
• Soft bend in elbows — don’t lock them
• Hands roughly in line with upper chest / clavicle
• Drive elbows out, not backward
• Stop when arms are parallel to the floor
• Don’t over-contract by cranking the shoulders back
On the way back:
• Control the eccentric
• Maintain tension
• Don’t let the weight snap forward
• Stay protracted — don’t lose lat position
Rear delts respond to control, not ego weight.
⸻
Single-Arm Variation (Advanced Feel):
• Rotate slightly sideways on the seat
• Hold the bench with the free hand
• Sweep the arm back like you’re brushing something behind you
• Focus on pure rear delt contraction
Great for fixing imbalances.
⸻
📌Sets & Reps:
• 3–4 sets
• 12–15 reps
@i__rahulseth
737
MAIf your front delts grow faster than your chest, it’s not genetics.
It’s position.
When you chase load and lose posture, your chest drops and your shoulders roll forward.
Now your front delts are in a better position to move the weight than your pecs.
So they do more of the work.
Keep the chest tall.
Keep your position.
Drive the arm across the body not forward.
@mattcollinscoaching
569
MI🚨 Stop Doing the Pec Deck Fly Like This 🚨
If you’re flapping your arms on the pec deck like a bird trying to take off we need to talk.
Most people are completely missing out on chest growth because they’re doing the pec deck fly chest fly machine the wrong way. And if your goal is to build muscle, increase chest definition, and maximize upper body development, form matters.
Here’s where people mess up
❌ Starting with bent arms and finishing with bent arms with no real stretch
❌ Locking arms out fully and just swinging the weight
❌ Rushing the movement with momentum
That’s not how you build a strong, defined chest.
Here’s the proper way to do the pec deck fly for maximum chest activation
• Adjust the handles back far enough to get a deep stretch in your chest
• Start with a slight bend in your elbows
• Bring the handles forward while pulling your elbows inward like you’re trying to make them touch
• Focus on squeezing your chest hard at the front
• Slowly control the weight back to the starting position
Your elbows won’t actually touch but the intention of driving them together is what creates that powerful chest contraction
Slow. Controlled. Intentional.
If you want real muscle growth, you have to train with purpose not ego.
Follow for more value on
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#chestworkout #pecdeck #chestfly #buildmuscle #gymtips upperbodyworkout
@mills_mega_fitness
23.1M
DE✅ Target Upper, Middle & Lower Chest on the Pec Fly Machine
@demicstory
357
MIPec Deck advanced technique
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#pecs #chest #fly #workouttips #trainingtips
@mikesbodysculpting
753.7K
PAIf you’re trying to train your rear delts on a reverse pec deck fly but you just end up feeling it in your mid back — here is the solution.
@pathradecha
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