Reverse pec deck (Emphasizes Posterior Delt)


Pec Deck Fly

  • Main Muscle Worked: Chest
  • Equipment: Machine
  • Mechanics Type: Isolation
  • Force: Pull


  1. Take a seat on the machine, facing forwards and adjust the height of the seat so that your hips and knees are at 90 degrees. Next adjust the handles to the correct position so that they gently stretch your pectoral muscles when you take hold of them. Grip the handles and make sure that your arms are parallel to the floor at this point. This is your starting position. Tip: Keep your elbows in line with your wrists and shoulders throughout the movement and they remain slightly bent.
  2. To initiate the movement, exhale and bring your hands out on a wide arcing motion in front of you using your pectoral muscles to do so. Keep your chest as high as you can with your back in contact with the back rest. Continue to bring your hands together until they meet in the middle.
  3. After a brief pause, inhale and return the handles back along the same path into their starting position.
  4. Repeat for the recommended amount of repetitions.

Variations: Dumbbell Flyes or Cable Crossovers.


How to Do Reverse Flyes Without Gym Equipment

The reverse fly mainly targets the rhomboid muscles, which connect your shoulder blades to your spine. A strong upper back is essential to maintain your balance and to prevent shoulder injuries. You don’t need a gym membership or fancy equipment to perform reverse flyes. A set of dumbbells, water-filled bottles or milk jugs can provide resistance during the exercise. For optimal results and injury prevention, learn proper form and consult your doctor before engaging in a new exercise regimen.

Step 1

  • Hold your weights in your hands and sit on a chair or stool with your knees bent at 90-degree angles and your feet flat on the floor.

Step 2

  • Bend forward at your hips so your upper body is at a 45-degree angle.

Step 3

  • Hang your arms directly under your shoulders and turn your hands so your palms face each other. Keep your elbows slightly bent during the exercise.

Step 4

  • Look down at the floor and keep your back straight.

Step 5

  • Raise the weights out to the sides until your elbows are at the same height as your shoulders. Squeeze your shoulder blades together at the top of the exercise and hold this position for two seconds. Avoid swinging the weight and using momentum — move slowly and control the motion.

Step 6

  • Lower the weights back down to the starting position and immediately go into the next repetition