Reverse Pec Deck Fly Machine
Targeted Muscle Groups
Primary Muscles:
- Posterior Deltoids:
- Rhomboids:
Secondary Muscles:
- Trapezius (Middle and Lower Fibers):
- Infraspinatus:
- Teres Minor:
Equipment Needed
- Pec Deck Machine:
How to Perform Reverse Pec Deck Fly Machine: Step-by-Step Guide
1. Setup:
Reverse Pec Deck Fly Machine
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
3. Reverse Fly Movement:
4. Hold and Squeeze:
5. Return to Starting Position:
6. Repetition:
Recommended Reps and Sets
- For Strength and Muscle Growth:
- For Muscle Endurance and Definition:
Pro Tips for Success
- Focus on Muscle Engagement:
- Control the Tempo:
- Keep Your Elbows Slightly Bent:
- Avoid Using Momentum:
- Breathe Properly:
Common Mistakes to Avoid
- Shrugging the Shoulders:
- Locking the Elbows:
- Overextending the Arms:
- Poor Posture:
- Using Too Much Weight: