Rear delt flys are a great exercise for the often forgotten rear deltoids, an important muscle group for shoulder health and overall upper body development. Doing rear delt flys on the pec deck is a controlled and effective way to isolate these muscles. Here are the benefits, form, mistakes, variations, and how to add rear delt flys to your workout.
Step by Step Instructions on How to Use the Pec Deck
Overloading the machine will lead to poor form and injury. Start with a weight you can handle and gradually increase as you get stronger.
Doing the exercise too fast reduces the muscle contraction. Focus on slow and controlled movements to engage the muscle.
Wrong seat height will lead to poor alignment and ineffective targeting of the deltoids. Make sure the seat is adjusted so the handles are at shoulder level.
Extending the arms too far back will strain the shoulder joints. Keep a slight bend in your elbows and focus on the rear delt contraction.
Weak core will lead to poor posture and instability. Engage your core to maintain a stable and upright position throughout the exercise.
Do the exercise one arm at a time to isolate each rear delt and address any imbalances.
Alternate arms during each rep to add variety and challenge your coordination.
Add a pause at the peak contraction to increase time under tension and engagement.
Vary the tempo of your reps, slow eccentric (lowering) and explosive concentric (lifting) to hit different muscle fibers.
Attach resistance bands to the pec deck machine to add variable resistance and challenge your muscles differently.
Start with a full warm-up to get blood flow to your muscles and your body ready for exercise. Include dynamic stretches and light cardio to get your heart rate up.
Add rear delt flys to your shoulder routine along with other shoulder exercises like overhead presses, lateral raises and front raises.
Combine rear delt flys with other upper body exercises like chest presses, rows and bicep curls for a full upper body workout.
Add rear delt flys to your back routine to target the deltoids and overall back development.
Finish your workout with a cool down to promote recovery and flexibility. Include static stretches for your shoulders, chest and back.
Do rear delt flys regularly to see progress and muscle growth.
Increase weight and intensity over time to challenge your muscles and growth.
Feed your body with a balanced diet rich in protein, healthy fats and complex carbs to support recovery and growth.
Give your muscles time to recover between workouts to avoid overtraining and injury.
Focus on the rear delt contraction during each rep to engage and get the most out of the exercise.
A: If you have shoulder pain, you should consult with a doctor before doing any exercise. They can tell you what exercises are safe for your condition.
A: Do rear delt flys 1-2 times a week with adequate rest in between.
A: Yes, beginners can do rear delt flys on the pec deck. Start with light weight and master the form before increasing the intensity.
A: Signs of bad form are arm swinging, lack of control during the movement and discomfort in the shoulder joints. Focus on slow and controlled movement and proper alignment.
A: Yes, rear delt flys on the pec deck can be adjusted for different fitness levels by changing the weight and reps. It’s for beginners, intermediate and advanced lifters.
Rear delt flys on the pec deck is an effective exercise to target the deltoids, improve shoulder stability and overall upper body strength. Follow the proper form, avoid the common mistakes and variations to get the most out of this exercise. Whether you’re a beginner or an experienced lifter, add rear delt flys to your workout and get a balanced and developed physique. Remember to be consistent, focus on nutrition and rest to support your fitness journey.