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Reverse Machine Flyes

Sitting on the machine facing the backrest, feet very stable on the ground, a handle in each hand, it is a question of spreading the arms backward.

The exercise is carried out with the arms almost extended (if possible, depending on the machines). Bending your arms only accentuates the work of the biceps and triceps. In addition, it reduces the leverage which means putting more weight to do the same job.

Finally, remember to spread your elbows in line with your shoulders, otherwise, the exercise will more localize your work on your back (big back, big round). So remember to adjust the seat to the correct height.

How To Make a Reverse Machine Flyes

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

Reverse Machine Flyes is also called the Reverse Pec Deck and is performed on a guided weight training machine.

To begin with, your seat should be adjusted so that your shoulders are at the same height as the wrists of the weight system.

Sit on the backrest and press your chest against the seat of the machine.

Your feet are flat and your legs are on either side of the bench.

Place each of your hands on the wrists provided for this purpose. The arms should be almost extended and grab the wrists in the pronation grip. Spread your arms as far back as possible, then return to your starting position.

The back should always remain straight and the movement of quality. When you do the exercise, your chest muscles should go out as much as possible. exercise may be slower to play with time under tension. Control the tempo of the exercise.

The loads must be adapted and not too heavy. Keep a slight bend in the elbow.

This bodybuilding exercise will stress your deltoids and your shoulders. It will isolate the posterior deltoid and the portion of the back of the shoulder.

There is no variant for this exercise, however without a machine, you can do the exercise: bird on the bench using dumbbells.

Targeted Muscles

  • Main: shoulders (posterior bundle in priority), large dorsal, large round, triceps (long portion)
  • Secondary: trapezoids (middle and lower), forearm

The long portion of the triceps participates in the movement because it shortens at the level of the scapula during elevation.

The trapezoids can participate in the movement if instead of spreading your arms, you think of shooting by bringing the shoulder blades together. In this case, the back of the shoulder will no longer be truly isolated.

Risks And Mistakes To Avoid

  • Do not use too heavy loads to achieve the inverted Pec Deck: it is very important to have a large amplitude to maximize the effect of the exercise. Start light!
  • Keep the bust stationary and the back straight at all times.
  • Never fully extend your arms, keep your elbows slightly bent.

3 Training Tips

  1. For maximum contraction of the back of the shoulders, be sure to pull back with the elbows and shoulder muscles.
  2. The more you retract your arms (elbow), the more you will work the deltoids and the muscles of the middle of the back. The interest of this exercise is to observe a full amplitude in order to contract the target muscles as much as possible.
  3. Avoid crossing the forearms at the start of each rep, because the posterior deltoids would be too stretched at the shoulder joint: the angle of pull would be unfavorable and the muscles could be strongly attacked, especially if the loads are heavy.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

Breathing

  • Exhale slowly when you spread your arms back.
  • Inhale during the return phase.

For more stability, block your breathing during the separation of the arms: exhale once the maximum separation is reached.

Variants

The exercise can be done in an overhand grip according to the machines. This makes it easier to “pull” in the axis of the shoulders and therefore to really locate the work at the posterior beam of the shoulder.

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