How To Do Reverse Pec Deck Fly Properly

Have you been looking for an exercise to work out your delts and build a strong shoulder? Reverse pec deck fly is a strength training exercise you can’t fail to add to your workout routine.

The exercise targets the posterior deltoids in the rear shoulders and major upper back muscles: the rhomboids and trapezius.

You’ll need a reverse pec deck fly machine to perform this exercise. The machine is used to exercise and increase strength and muscle mass around your chest.

It requires you to move your hand and arms in an arc with your elbows at a constant angle.

With the reverse pec deck fly, the machine targets your posterior deltoids, rhomboids, and trapezius.

HOW TO DO REVERSE PEC DECK FLY PROPERLY

  • Sit facing the machine with your chest leaning against the rest.
  • Grab the handles with a neutral grip keeping your arms outstretched and elbows straight. Your palms face each other, hands aligned with your chest and shoulders high.
  • Push the handles far behind as you bring your shoulder blades tightly together. This allows you to engage your rear deltoids fully. Hold the contraction for a second.
  • Release the tension and controllably bring the handles back to the original position.

With this kind of workout, keep your reps constant each day and use a weight you can control. The grip, too, will depend on the machine; otherwise, use a pronated grip.

REVERSE PEC DECK FLY MUSCLES WORKED

The reverse pec deck fly focuses on your upper back muscles and posterior deltoids. The upper back muscles primarily targeted are the trapezius and the rhomboids.

POSTERIOR DELTOIDS

The posterior deltoid is a stronger transverse extensor of the shoulder. It arises from the lower lip of the posterior border of the spine of the scapula.

The delts are responsible for the extension, external rotation, and horizontal abduction of the shoulder joint. To stretch the muscle, they reverse the action by flexion, internal rotation, and horizontal adduction of the shoulder joint.

Exercising the muscle strengthens, tones, and stabilizes your shoulders and upper body. Therefore you can easily press, pull, and carry out overhead movements. It also eases your daily activities and improves your athletic performance. Moreover, strong posterior deltoids help reduce the risk of injuries.

In reverse pec deck fly, the posterior deltoids help to extend and rotate your shoulder joints fully. Hence allows you to contract your shoulders and engage your delts fully.

RHOMBOIDS

The rhomboids are two bilateral superficial muscles on your upper back. They consist of two muscles, rhomboid minor and rhomboid major, with similar functionality.

The rhomboids retract, elevate and rotate your scapula.

Strengthening your rhomboids muscles assures you a healthy posture. Also, they enable you to lift more weight to activate the growth of other muscles. Additionally, they help to avoid compensation issues and prevent injuries.

TRAPEZIUS

The trapezius is a muscle beginning at the base of your neck and goes around your shoulder, extending to your middle back. It helps you move your neck, head, arms, shoulders, and torso. Additionally, it stabilizes your spine hence improving your posture.

A toned and strong trapezius helps in daily movements such as sitting, reaching, or lifting.

The trapezius controls your scapula when you lift your arm during the reverse pec deck fly exercise.

BENEFITS OF REVERSE PEC DECK FLY

STRENGTHENS YOUR POSTERIOR DELTOIDS AND UPPER BACK MUSCLES

The reverse pec deck fly primarily targets the shoulder and the upper back muscles. Therefore helps to keep them toned and firm.

REDUCES PAIN AND DISABILITY IN GIVEN AREAS

Working out your upper back muscles reduces injury risk from tight muscles. Tight muscles result from a head-forward position caused by time spent on your phone or computer.

IMPROVES YOUR FITNESS FUNCTIONALITY

The reverse pec deck fly works to strengthen your upper and shoulder muscles. It also helps to increase your range of motion. Therefore increases your agility and flexibility in performing sports activities.

IMPROVES POSTURE AND BALANCE

The posterior deltoids support the shoulder joint. When exercised, they improve the shoulder balance improving your body posture.

ALTERNATIVE TO REVERSE PEC DECK FLY

There are great workout alternatives that you can perform to target the same muscles. This is if you cannot access the machine.

BENT OVER REVERSE FLY

You’ll need dumbbells for this workout.

How to do bent over reverse fly:

  • Stand in a shoulder-width apart position with a dumbbell in each hand.
  • Hinge your hips with a slight bend on your knees. Ensure your chest is almost parallel to the floor.
  • Keep your arms hanging in front with palms facing each other, and maintain a slight bend on your elbows.
  • Engage your core, and now pull your arms out towards the side like you’ree making a flying move.
  • Squeeze your shoulder blades together as your upper arm aligns with your upper back. Keep your shoulders straight. Hold for a second.
  • Lower back your arms to a start position.

YTWs

YTWs is another alternative exercise targeting the same muscles as the reverse pec deck fly. You’ll need a mat for this exercise.

How to do YTWs:

  • Lie with your torso facing the floor and your forehead resting on the mat.
  • Raise your arms overhead in a “Y” position and keep your palms straight, facing away from you.
  • Lift your arms off the floor as you squeeze your shoulder blades together. This allows you to retract the scapula.
  • Return your arms to the start position
  • Now move the arms to the sides to form a “T” angle, palms facing the ground. Squeeze your shoulder blades together and lift the arms off the ground.
  • Pause and bring them to the start position.
  • With palms facing the ground, slightly bend your elbows and pull them to your sides. This will allow you to form the letter “W” with your hand, head, and elbows.
  • Bring your shoulder blade to retract the scapula as you raise your arms off the ground.
  • Perform 5-10 reps.

REVERSE PEC DECK FLY MISTAKES TO AVOID

AVOID USING WORKOUT MOMENTUM

With the reverse pec deck fly, use slow movements to allow you to activate and engage your muscles. Controlled movements help you avoid thrusting the handles with your chest or head.

AVOID LIFTING TOO MUCH

Too much weight makes you put too much pressure on your shoulders. This causes injuries to your shoulders. Moreover, you fail to achieve targeted reps. You will also fail to perform a full range of motion to workout targeted muscles.

AVOID ROUNDING YOUR BACK

Rounding your back during the exercise puts more stress on the back muscles. Hence you fail to hit the targeted muscles. Maintain a tight and straight back to do the movements effectively.