The Rear Delt/Pec Fly is a versatile exercise designed to target multiple muscle groups in the upper body. It focuses on the rear deltoids (back of the shoulders) and the pectoral muscles (chest) with the option to isolate either area depending on the variation performed. This exercise can be done using a machine, free weights, or cables.
Description:
Equipment:
- Machine: Many gyms have a specialized machine that allows you to adjust the arms or handles for both rear delt and pec fly variations.
- Free Weights: Dumbbells or cables can be used for performing the exercise.
- Cable Machine: If using cables, you can adjust the height and use handles or other attachments.
Movement:
- Rear Delt Fly Version:
- Machine Version: Sit on the machine facing the pad or with your chest against the support, with handles or arms set in front of you. Grip the handles or adjust the arms to a rear position, then pull them outward and back, focusing on squeezing the rear deltoids. Slowly return to the starting position.
- Free Weight Version: Bend forward at the hips while holding dumbbells or set up in a reverse incline position. With a slight bend in the elbows, lift the weights out to the sides, squeezing the rear delts. Lower the weights back with control.
- Pec Fly Version:
- Machine Version: Sit on the machine with your back supported and your arms positioned in front of you. Pull the handles or arms together in front of your chest, focusing on contracting the pectoral muscles. Return the arms to the starting position with control.
- Free Weight Version: Lie on a flat or inclined bench holding dumbbells above your chest. With a slight bend in your elbows, lower the weights out to the sides, stretching the chest muscles. Bring the dumbbells back together above your chest.
Benefits:
- Rear Delt Fly:
- Rear Deltoid Development: Targets the rear deltoids, improving shoulder strength and contributing to balanced shoulder development.
- Improved Posture: Strengthens the muscles that support the shoulder girdle and upper back, which can enhance posture and reduce shoulder imbalances.
- Pec Fly:
- Chest Development: Focuses on the pectoral muscles, enhancing chest strength and definition.
- Isolation: Isolates the chest muscles, allowing for effective development and muscle engagement.
Tips:
- Rear Delt Fly: Keep a slight bend in the elbows and avoid using momentum to lift the weights. Focus on squeezing the rear delts and maintaining control throughout the movement.
- Pec Fly: Adjust the machine or bench to ensure proper alignment and comfort. Maintain a slight bend in the elbows and control the movement to maximize muscle engagement and prevent strain.
The Rear Delt/Pec Fly is an excellent exercise for targeting and developing the upper body muscles, making it a valuable addition to both shoulder and chest training routines.
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