Reverse Pec Deck Flye


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There are many exercises which have been created to aid the weightlifters target specific muscle group and areas of the body. The reverse pec deck flye has been specifically invented for the muscles which hold the shoulders. Reverse pec deck flye helps strengthen the muscles around the shoulders, holding them back to ensure good posture. Reverse pec deck flyes aid in counteracting the shortening of the muscles in the chest area which causes it to over power the muscles in the back. It also aids in developing and defining the rhomboid, mid-trapezius and rear deltoid muscles which are located on the back of the human body. Movements in the reverse pec deck flye and other exercises with the similar motion are the only exercises which have been invented to target this muscle group.

Reverse pec deck flye also assists in building the muscles around the arms. The muscles built around the arms aid in movements such as the horizontal arm abduction which is most vital in sports. Horizontal arm abduction is performed by pulling back the arms, ensuring that it is aligned with shoulders. These movements are particularly used in sports like rowing and archery. Athletes who major into sports such as gymnastics, racket sports, softball batting and golfing should adhere to this reverse pec deck flye exercise as to prevent the rotator-cuff injury from occurring.     

In order to perform any exercise correctly, a weightlifter must first learn the proper techniques and safety measures before attempting a workout routine. It is at utmost importance that the weightlifter takes his physical safety into account.

To use the pec deck machine which is also commonly known as pec machine, for the reverse pec deck flye exercise, the weightlifter must first sit on the seat facing its back pad. The height of the seat is then adjusted to accommodate the height of the weightlifter. The handles are held tightly by the weightlifter and at the same time, ensuring that his arms are parallel to the ground. If manageable, the weightlifter should try to use the pronated grip instead of the neutral grip. The weightlifters chest has to be leaning against the back pad of the seat.

As the weightlifter begins to pull your arms back to align them with the shoulders, he should slowly inhale and hold his breath until his arms have been fully pulled back. In the finish position, the weightlifter is to remain at the extended position for at least 2 seconds before he exhales. This finish position consist of the weightlifters upper arms being further than the plane of his back and in 20-30 degree angle. The weightlifters elbows are to be slightly bent throughout the whole motion. The torso of the weightlifter has to remain erect throughout the motion and his chest leaning against the back pad of the seat. This position is should be maintained throughout the exercises.

To obtain maximum performances, the weightlifter can choose to increase the amount of weights and the amount of sets. By increasing the weights, the weightlifter not only allows himself to gain strength but also define the targeted muscle groups better.

See Also

Pec Deck Flyes
Reverse Pec Deck Flye
Different types of exercises on the pec deck machine

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