Many people suffer with the size of their shoulders so that they are always looking for the secret behind building the back delts or the upper muscles of the back in general and making them look outward and wide, yes we all like this because the size of the shoulders gives aesthetics to the body and makes us improve the strength of the upper part of the body.
Well in this post you will find the secret you are looking for, and I am sure if you train your back shoulder muscles exactly like what is found here you will start to notice some changes in the near term.
Reverse pec deck is one of the best exercises that targets the back shoulder muscles, the upper back muscles and helps shape, sculpt and increase their size.
Follow me to learn how to do it, expert advice that will benefit you well, mistakes that you should avoid, and the best alternatives that you can rely on when you do not have a cable machine.
What is a reverse pec deck?
A reverse pec deck is a gym machine that targets the rear deltoid muscles in the shoulders, as well as the rhomboid and traps, and improve upper body strength.
By Pulling the handles back in a semicircular motion, you can effectively isolate and tone this muscle groups. This exercise is beneficial for improving posture, increasing shoulder stability and building upper body strength.
The Reverse Pec Deck machine is designed to target several areas of the body, most notably the muscles of the upper body. The bench is adjusted to any level that meets the requirements of the exercise. It also contains many grips so that you can target the back shoulder muscles from all sides and can also be adjusted to perform the exercise in a reverse way.
Main Muscles Targeted By Reverse Peak Dick and their functions
- Rear delt: According to Physiopedia, the main functions of the Rear Delts muscles are horizontal abduction, external rotation, and extension, reversal of movement by flexion, internal rotation, and horizontal adduction of the shoulder joint.(Source)
These functions will make you improve your position in the gym and perform exercises well, so this exercise helps in strengthening this muscle.
- Rhomboids Major and Minor: The rhomboid muscle has its main role in stabilizing the scapula, and it also helps other muscles to perform this function, such as the anterior dentate and the pectoralis minor, which in turn helps to pull the scapula towards the Vertebral Column. (Source)
- Infraspinatus: Its main function is to provide glenohumeral stability, and the rotator cuff applies pressure to the head of the humerus bone, and this allows the head of the humerus to be stabilized during the abduction of the shoulder. (Source)
- Middle Traps: It is located below the upper trapezius, which is a muscle that runs across your shoulders and whose main role is to help you pull your shoulders back and your arms back. (Source)
How to perform Reverse pec deck like a pro
Well, the Reverse Pec Deck exercise is not a difficult exercise or requires high skills or absolute experience in the world of weightlifting. It is a simple exercise that is easy to do but effective in targeting the upper back and behind the shoulders.
If you are a beginner, you can train or start with very light weights, the first thing you must learn is to master the sitting position and hold the grips of the machine and do several repetitions in a correct way, then you can add some weight when you become able to do so.
For a person who has some previous experience in dealing with machines and pulling weights and so on, it is sufficient to adjust the machine to a suitable weight and adjust his sitting position and he will be ready.
How to do Reverse Peak Dick Fly step by step.
- First, adjust the bench so that your feet are in contact with the ground.
- Also, adjust the grips of the machine to a semi-straight position with your shoulders.
- Place your chest above the bench pillow, your back should be straight.
- Extend your arms into the two grips of the machine, preferably a hammer grip because it is easier to control compared to other grips for you as a beginner (the purpose of the different grip is to target some other muscles around the main muscle, but in binary form).
- Allow your shoulders to make contact with the fist and push your shoulders well forward.
- Start slowly pushing your hands left and right, try to draw strength from the shoulders.
- Stop when you feel your back muscles overlap.
- Allow your hands to slowly close and slowly open until you are straight with your shoulders.
Professional tips to improve your performance.
One of the most important things to focus on while doing this exercise is shoulder stabilization and the range of motion that occurs independently of the scapula or the movable scapula.
Focus on moving the arms until you feel your shoulder blades come together and this will work the posterior deltoid fully, then you can go back to the eccentric part and feel like you’re living with the range of motion.
The best training program for rear delts
- Beginner: 2-3 sets / 10-12 reps / 60 sec rest
- Intermediate: 3-4 sets / 10-12 reps / 60 sec rest
- Advanced: 4-5 sets / 10-12 reps / 60 sec rest
- Weights: any weight matches with your fitness level and can be handled easily.
Tips to improve performance and and progress with reverse pec deck exercise
- Focus on proper form and technique to engage the targeted muscles effectively.
- Gradually increase the weight or resistance on the machine to challenge your muscles and promote growth.
- Adjust the position of the seat and handles to target different areas of rear deltoid muscles.
- Vary the speed and tempo of the exercise to challenge your muscles in different ways.
- Incorporate other exercises that complement the reverse pec deck, such as rows and pull ups, to strengthen your back and improve overall posture.
- Get enough rest and recovery between workouts to allow your muscles to repair and grow.
- Follow a balanced nutrition plan that supports muscle growth and recovery.
- Stay consistent with your workout routine to see progress over time.
Common mistakes beginners make during performing a Reverse Pec Deck
Many beginners get very frustrated when they do everything in their power not to train the back shoulder muscles or the muscles of the upper part of the back, but it is in vain and they do not get satisfactory results or may not get them completely, but there must be a reason for this to happen. Beginners often commit Some errors that may stand in the way between them and the achievement of their goal, and often they are technical mistakes or other mistakes.
That is why we will reveal the most common mistakes that you should avoid while doing this exercise.
- Going with heavy weights, heavy weights force you to use some muscles that we don’t try to target with the exercise, so the back delts will not benefit from the exercise fully.
- Sitting position, sitting position also plays a role in operating the shoulder muscles so that if the fist is at the top or bottom, this does not make you target the desired muscle, so you must adjust the sitting position and adjust the fists directly with the shoulders.
- Excessive pushing of the hands behind the back, if you want to target the back delts muscles, your arms should stand when they become straight with the shoulders, if you over-push them back, the back muscles will benefit more from the exercise compared to the back muscles of the shoulders.
- Doing a lot of repetitions and always tiring the muscles, this will not let you get results also can damage the muscle fibers and may start to lose mass in fact, so focus on a few repetitions and a maximum of 3 sets during one session and allow the muscles to recover well before training it again.
Are Reverse Pec Decks safe for beginners?
Like any other exercise that has risks and benefits, the Reverse Peak Dick workout can be dangerous for beginners if they do not have enough experience with using this machine and adjusting weights to suit their fitness level.
Many beginners are also exposed to muscle stiffness around the back of the shoulder, and this may be painful, often because of their stress on the muscle and targeting it in the wrong way or doing many repetitions and going with heavy weights.
Smartly train your delts.
I advise you to train with a specialized trainer because he will give you the right guidance to do the exercises in the right way and reduce the possibility of injury. The trainer can also protect you from some injuries that you may easily suffer when you train alone.
Also, stick to training constantly and not excessively, and also do not ignore this muscle so that you can hit it every time you undergo upper body training, especially in chest exercises.
3 Best Reverse Pec Deck Alternatives
Many people complain that they are unable to do the Reverse Pec Deck because they do not have a fly machine in their gym or cannot afford it at home.
So if it is the only problem that prevents you from getting a good training of the posterior delts or upper back muscles, I bring you good news, you can now train the same muscles and get the same results by relying on other alternatives that do not require you to have a machine, and this is what We will reveal it now.
1- Barbell Rear Delt Row
The barbell has always had the highest punch when it comes to building or targeting muscles. It is also effective in putting the muscle under great tension and pressure, so this exercise has a strong impact on the back delts muscles and keeps them under pressure throughout the exercise, as it builds and sculpts the muscle in a good way.
How to do it correctly:
- Choose a weight that matches your fitness level.
- Mark the two grab points so that your fists are slightly more than shoulder width apart.
- Stand straight, bend your knees slightly and spread your feet, keeping them facing forward.
- Bend your back to about 40 degrees and keep it straight.
- Hold the bar at both grab points, keeping your arms straight with your shoulders.
- Pull straight into the upper chest, stopping when your elbows are at a 90-degree angle.
Pro tip:
Focus on the back muscles of the shoulder. You should feel it and live with it in every movement. Also, make sure to push your shoulders up while pulling the bar up and push your elbows well to the sides until it is at a 90-degree angle.
Training program:
- Beginner: 3 sets / 12 – 15 reps / 60 sec rest
- Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
- Advanced: 5 sets / 12 – 15 reps / 60 sec rest
Muscle worked:
- Posterior Delts
- Teres Minor
- Infraspinatus
2- Dumbbell Rear Delt Fly
Dumbbell Rear Delts is also one of the famous exercises that bodybuilders rely on as a classic exercise for training the side and back shoulders and upper back muscles. It also keeps the target muscles under great pressure throughout the exercise and stretches them well and works to strengthen them and build their mass.
How to do it correctly:
- Choose dumbbells with a weight that matches your fitness level.
- Hold the dumbbells tightly, bend your knees slightly.
- Bend your back straight forward about 30 or 40 degrees.
- Hold the dumbbells, keeping your hands straight down.
- Pull the dumbbells apart to the back sides, keeping the elbows slightly bent because we want to target only the back shoulder muscles.
Pro tip:
Keep your chest pushed forward and your back straight. Also, keep your focus on your shoulders. Pull back hard until you feel the muscles in the upper back tense and the muscles of the back shoulders as if they are tearing. Another thing is the movement of the shoulders. You must move the palms forward while returning your hands to the bottom. To go with them back well while pulling the dumbbells to the back sides.
Training program:
- Beginner: 3 sets / 12 – 15 reps / 60 sec rest
- Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
- Advanced: 5 sets / 12 – 15 reps / 60 sec rest
Muscle worked:
- Posterior Deltoid
- Lateral Deltoid
- Infraspinatus
- Teres Minor
3- Landmine Rear Delt Fly
Another alternative to the reverse pec deck exercise, and one of its advantages is that it allows you to train each side alone, and this makes you focus on targeting each muscle well and keeping it under pressure throughout the exercise, and it also allows you to stretch the back and front shoulder muscles well, and this makes it one of the exercises that work in secret to help you build strong, sculpted muscles.
How to do it correctly:
- Separate one of the weights from the bar and put it on the ground.
- Stand by the outside of the bar.
- If you are going to train the right side first, then push your right foot back with some flexion.
- Take a step forward with your left foot, which should also be bent.
- Bend your back forward, keep it straight, and place your left elbow above the knee in order to support yourself.
- Hold the bar on the outside, pull just under the arms and push the elbows out at a 90-degree angle.
Pro tip:
Focus on your shoulders well, pull your shoulders back with each pull up and push your elbows out.
Training program:
- Beginner: 3 sets / 12 – 15 reps / 60 sec rest
- Intermediate: 4 sets / 12 – 15 reps / 60 sec rest
- Advanced: 5 sets / 12 – 15 reps / 60 sec rest
Muscle worked:
- Posterior Deltoid
- Lateral Deltoid
- Teres Minor
- Infraspinatus
What are the benefits of training your Rear Delts with many alternatives?
One of the benefits of relying on alternatives is that they allow you to get training for the muscle in question in different ways, so that if you do not have a dumbbell, you can rely on the Olympic bar or you can rely on the band or the rope.
Also, sometimes you may not want to go to the gym, so you will have a lot of alternatives that you can rely on for training back delts.
What are the benefits of having a strong upper back?
It is good to get the muscles of the upper back and the back of the shoulders, they must be strong and solid for several reasons.
- Improve your performance in the fitness room.
- It helps your body to appear sporty along with the rest of the muscles.
- Helps stabilize your body during the upright position.
- Protects the upper part of the spine from injury.
- Prevent or reduce back pain.
Useful links
These links may be useful to you if you are a fan of building fitness and strength or gaining muscle at home, these links contain the most powerful CrossFit exercises that you can rely on mainly.
If you are a fan of bodyweight workouts, you can rely on these workouts at home, believe me, you may not need anyone to build strong fitness only at home.
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If you have some equipment such as dumbbells, or a bar and some weights and you are a fan of building muscle, you may want to try the best CrossFit workouts for strength and build muscle endurance.
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If you are used to going to the gym, you can train the back area with the best cable workouts for the back.
