Source Factory Indoor Sports Fitness Bodybuilding Trainer Pin Load Selection Machine Rear Delt Pec Fly For Gym Centre

The rear delt/pec fly machine, also known as the reverse fly or chest fly machine, is a versatile piece of gym equipment designed to target the muscles of the upper body, particularly the shoulders and chest. It can be adjusted to perform two different exercises: rear delt fly for the posterior deltoids and upper back muscles, and pec fly for the pectoral muscles. Here’s an introduction to the rear delt/pec fly machine:

Design and Features

• Structure: The machine typically consists of a seat and backrest, along with adjustable arms or handles connected to a weight stack or cable system.
• Adjustable Arms: The arms can be adjusted to change the exercise from a rear delt fly to a pec fly, allowing for multiple muscle groups to be targeted with one machine.
• Weight Stack: Resistance is provided by a weight stack that can be adjusted using a pin, allowing you to easily change the weight load.

Benefits

• Muscle Isolation: The machine allows for the isolation of specific muscle groups, making it effective for targeting the rear deltoids and pectoral muscles.
• Versatility: By adjusting the machine, you can perform two different exercises, providing a comprehensive workout for the upper body.
• Stability and Support: The machine provides support for your back and arms, allowing you to focus on the target muscles with reduced risk of injury.

Exercises on the Rear Delt/Pec Fly Machine

Rear Delt Fly

• Target Muscles: Posterior deltoids, rhomboids, trapezius
• Setup: Adjust the arms to the rear delt position, so they are slightly behind you.
• How to Perform:
  1. Position Yourself: Sit facing the machine with your chest against the pad. Adjust the seat height so that the handles are at shoulder level.
  2. Grip the Handles: With your arms slightly bent, grip the handles with a neutral or overhand grip.
  3. Perform the Movement: Pull the handles outward and backward, squeezing your shoulder blades together. Keep your arms slightly bent throughout the movement.
  4. Control the Return: Slowly return to the starting position, maintaining tension in the muscles.

Pec Fly

• Target Muscles: Pectoralis major, anterior deltoids
• Setup: Adjust the arms to the pec fly position, so they are in front of you.
• How to Perform:
  1. Position Yourself: Sit with your back against the pad. Adjust the seat height so that the handles are at chest level.
  2. Grip the Handles: With your arms slightly bent, grip the handles with an underhand grip.
  3. Perform the Movement: Push the handles forward and together, contracting your chest muscles. Keep your elbows slightly bent throughout the movement.
  4. Control the Return: Slowly return to the starting position, maintaining tension in the muscles.

Tips for Effective Use

• Warm-Up: Always warm up your muscles before starting your workout to prevent injury.
• Breathing: Exhale as you perform the pushing or pulling motion and inhale as you return to the starting position.
• Form: Focus on maintaining proper form, keeping your back straight and avoiding momentum.