Reverse Pec Deck
Sit facing the pad with your chest supported and arms reaching forward to the handles. With a soft bend in the elbows, open the arms out and back until they reach shoulder line. Pause briefly, then return under control without shrugging the shoulders.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit facing the pad with the chest pressed against it and feet flat.
- Grip the handles with arms forward at shoulder height and a soft elbow bend.
- Pull the handles back in a wide arc by driving from the rear delts.
- Stop when the upper arms line up with the torso or just behind it.
- Squeeze the rear delts briefly at the end range.
- Return under control without rolling the shoulders forward.
Watch for
- Pulling with the hands instead of the elbows.
- Squeezing the scapulae together as the main motion.
- Letting the chest leave the pad to gain range.
Breathing
Exhale as you pull back, inhale as you return.
Tip
Keep the elbow bend the same all the way through; the arc opens and closes from the shoulder.
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