The Best Exercise Machine for Shoulders?
Most people at the gym don’t focus on their rear delts, and for veteran gym-goers, these people are easy to spot from a distance.
Lateral raises and lat pulldowns are great for working your upper back and shoulders. However, for a full-shoulder workout, you’ll need to do more.
When it comes to the best shoulder training equipment, the reverse pec deck fly should definitely be on the shortlist.
Reverse pec decks are great for working out your shoulders. They are the perfect machine for isolating this area of your body, allowing you to target them without having to worry about other muscle groups. The reason why reverse pec decks are so good for shoulder isolation is because they allow you to train with a very specific range of motion.
The Reverse Pec Deck
The reverse pec-deck is an isolated machine exercise designed to target the rear deltoid muscles. It is one of the best exercise machines for targeting this area of the body.
Indeed, the reverse pec-deck is a great option if you are looking for a more challenging workout and want to tone your shoulders, back, and arms. This exercise machine is designed to provide an effective upper body workout with resistance in the form of pulleys and weight plates. You will be able to perform a variety of exercises using the reverse pec-deck including shoulder presses, lateral raises, and flys.
The reverse pec-deck is also a great choice for people who have shoulder or back problems. There are a number of different ways to use the reverse pec-deck. In addition to performing shoulder presses, lateral raises, and flys, you can also perform shrugs, bent-over rows, and triceps extensions. This exercise tool provides a complete upper body workout making it one of the most popular exercise tools available today.
How to Use the Reverse Pec Deck
To use the reverse pec-deck, you simply need to select a weight plate, place it on the machine and then perform the exercise. Once you have performed the required number of repetitions, you can either remove the weight plate and repeat the exercise or continue to add weight until you reach your desired resistance.
When using this exercise machine, it is important to use the correct technique when performing the exercise. For example, you should use the correct range of motion when performing shoulder presses. This is because if you don’t, you risk injury.
The Reverse Pec Deck Fly: How to Do
Simply sit on the machine with your stomach against the pad. Take each handle on each arm and make sure your arms are parallel to the floor. Now all you have to do is bring the handles together using the back of your arms and your shoulders. Once you’ve brought the handles as close as you can together, hold the position for one second, then bring back the handles away from each other and repeat the process.
You will feel your deltoids contracting — and that’s a good thing. This means you are working out your deltoids.
The Unilateral Reverse Pec Deck Fly: How to Do
The unilateral reverse pec deck fly is similar to a regular reverse pec deck fly only this time you will be working out one arm at a time. All you need to do is repeat the steps above, but instead of bringing your arms together, the objective is to work out one side at a time, bringing one handle of the machine to the center using your arms, shoulders, and back.
You will need to repeat the process for one side until you’ve done the set or until failure, and then do the same for the other handle.
You Need To At Least One Day Between Chest and Shoulder Workouts
If You’re going to use the reverse pec deck machine to work out your shoulders, you’ll need to schedule your chest workouts such that you have one day between both chest and shoulder workouts.
This is because chest workouts will also require the aid of your shoulders, and doing heavy chest and shoulder workouts without giving your shoulders ample time to rest can leave you injured.
Common Mistakes When Using the Reverse Pec Deck to Workout Your Shoulders
Not Using All Three Parts of Your Deltoid
One mistake that many people make is they use the machine but won’t feel all three parts of their deltoid contracting. This means that you’re not using the machine properly.
When using the reverse pec deck to work out your shoulder, you should feel your muscles at the front of your shoulder, the side of your shoulder, and the back of your shoulder contracting. These are the anterior, medial, and posterior deltoids, respectively.
It is advised that you get used to working out your shoulders with a dumbbell or a barbell before you use the reverse pec deck machine. This will familiarize you with the different parts of your shoulders that you’ll need to use on the machine and will assure that your workouts on the machine will be more effective and efficient.
Not Doing The Full Range Of Motion On The Reverse Pec Deck Machine
When using the reverse pec deck machine, you want to be able to use the machine’s full range of motion. Not bringing the handles to the center (as far as it can go) means you’re not using the machine’s full range of motion and are likely not targeting the muscle groups you need to target or are doing the exercise inefficiently.
Great Reverse Pec Deck Alternatives
If you don’t have access to a reverse pec deck machine, don’t fret! The following exercises are great alternatives. All you’ll really need is a bench, properly weighted dumbbells, and a resistance band.
Bent-over Reverse Fly
Stand tall or sit on a bench with both feet shoulder-width apart. Hold weights at your sides, palms facing each other. Press your hips back and get your chest lined up with the floor. Your back should be straight and core muscles tight. Keep the knees slightly bent.
Lift your arms to the side while exhaling and keeping your elbows slightly bent. Pull your shoulder blades together, compressing your spine.
Then lower each dumbbell back into the starting position while inhaling. Repeat the process until you finish the set or until failure.
Bands Rear Deltoid Fly
While standing flat on the ground on top of the resistance band, make sure both feet are aligned with your shoulders.
Bend your hips and grab both handles with each arm.
Make sure your back is straight, then pull each handle with your arms until they become parallel to the floor. Hold this position for one or two seconds, then bring the handles back and repeat the process.
Rear Delt Row
You will need a bench for this one.
Put one knee and arm on the bench while having one foot on the floor and one arm hanging out.
Hold a dumbbell on your free arm (the one that’s not on the bench) then raise it up, making sure the dumbbell finishes parallel to both your chest and the floor.
Hold the position for half a second, then bring the dumbbell back down. Repeat the process until you’ve finished the set, then do the same thing for your other arm.
Things to Remember When Using the Reverse Pec Deck
Perform the exercise slowly: Exercising slowly is important because it will allow you to build up your muscles, and you will be able to exercise longer if you are not constantly getting exhausted. When you are exhausted, your muscles become weak, which is why you shouldn’t push yourself when you first start using the reverse pec deck.
Keep your arms steady: this way, your muscles are more involved in maintaining balance, and it’s easier for you to control the movement of the pec deck.
Use your feet: while moving your body, make sure to use your feet to balance your body. In addition, try to maintain a steady pace, so that you won’t be thrown off balance by the movement.
Use your delts: in order to get the most out of your workout, you must keep your delts engaged, and not allow them to weaken.