#Reverse Pec Dec

Reverse pec dec/fly do’s & don’ts #erickohthetrainer #helpfultrainer #fitness #gym #workout #training #gymtips #exercisetips

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 dec fly correct form✅ This video show the common and basic mistakes and also give you the right form and posture #reversepecdeck #viral

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). Keep elbows fixed. DM me “COACH” to work with me 1-on-1! 🦾 Supplements I take @transparentlabs Use code ‘ALEX’ to support me & get a discount! #shoulder #shoulderworkout #shoulders #exercise #bodybuilding #workout #fitnesstips #fittips #exercisetips #personaltrainer

✅ DO THIS to MAXIMIZE rear delt gains! Let me know in the comments if you felt better rear delt contraction ! For a full training and nutrition plan, check the link in my bio! #reversemachineflyes #reversepecdeck #reversefly #reverseflye #reardeltfly #reardelt #reardelts #reardeltsworkout

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

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 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

📌 Save this video for next workout . . .✅ In this video, we have taught how to do the reverse pecs deck fly exercise correctly.

If 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

REVERSE PEC DEC MISTAKES! ⬇️ Here are two common mistakes people make while using the reverse pec fly machine. Avoid these to achieve optimal muscle gain 💪 Mistake 1. ❌ Bringing the handles passed your back. If your goal is to isolate your rear delts then you don’t want to bring the handles passed your back as this will shift the tension onto your traps ‼️ Instead ⬇️ ✅ Bring the handles back until they are in line with your back. This way you will keep constant tension on your rear delts leading to more growth & gainz. Mistake 2. ❌ Having the seat set too low Having your seat set too low can cause you to pull the handles back with your arms to high up, unaligned with your rear delt muscle fibers causing less rear delt activation and more trap involvement ‼️ Instead ⬇️ ✅ Adjust the seat height properly To properly engage and get the most rear delt activation you want to make that you pull the handles back with your arms slightly below your shoulders as this better aligns with your rear delt muscle fibers, leading to the greatest gains 💪 Follow me here @wilson.fitt for DAILY workouts & tips 🚨🚨 #reels #foryou #gymtips #biceps #backworkout #shoulderworkout #workout #gym #bodybuilding #exercise #armday #musclegain #fitnessmotivation #fitness #training #arnoldschwarzenegger

BRO’S HAREKET BİLİMİ B:2 Pectoral Fly Machine (Peck Deck) – Göğüs İzolasyonunun Gücü Göğüs kaslarını maksimum kontraksiyonla izole çalıştıran bu hareket, humerusun horizontal adduksiyonu üzerinden pektoralis majörü doğrudan hedefler. ✅ Agonist (asıl çalışan kas): • Pectoralis Major – özellikle sternal lifler • Pectoralis Minor (stabilizasyon desteği) ✅ Antagonist (zıt çalışan kaslar): • Posterior Deltoid • Rhomboid Major/Minor • Orta Trapezius – horizontal abduksiyon ve skapular retraksiyonla ters hareket eder. ✅ Sinerjist (yardımcı kaslar): • Anterior Deltoid • Coracobrachialis • Biceps Brachii (kısa baş – eklem stabilitesi) 🔍 Teknik Not: • Sırtınızı tamamen pedle temas ettirin. • Dirsekleri hafif bükülü tutun. • Kollar önde birleşirken göğüs kaslarını 1 sn sıkın, ardından yavaşça başlangıç noktasına dönün. ⚡ Faydası: İzolasyon sayesinde pektoralis majör lifleri derinlemesine aktive olur, göğüs hattına dolgunluk ve şekil kazandırır. #fitness #cardio #crossfit #keşfetteyiz #crossfit #fitnessmotivation #kesfet #fy #hopa #reels #gymworkout #keşfet