Shoulders And Back Workou

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Shoulders And Back Workou


The Reverse Pec Dec is a shoulder exercise that helps you to target a difficult-to-reach portion of your shoulders: the back delts. This post will present you with a step-by-step approach to getting the most out of this fantastic pec dec machine exercise.


Anatomy of the Deltoid

The deltoids, or shoulders, are made up of three muscles. The front delt connects to the clavicle's outer third. It's a triangular-shaped muscle that links to the tuberosity of the arm at the other end. The front delt muscle fibers run in a slanted pattern from the clavicle bone to the biceps. To properly work the front delts, use exercises that bring the arm up and across the body, following the course of the muscle fibers. Exercises like the cable front raise are great for this.

The side delt arises from the acromion process, a small protrusion of bone in the centre of your shoulder that you can feel. It has the same insertion location as the front delt at the top of the arm. This muscle is bulbous in appearance. Raising the arm out to the side will allow you to work in line with the direction of the side delt fibers. As a result, the side lateral raise is an excellent exercise for targeting the side delts.

The rear delt is an oblong-shaped muscle located behind the shoulder. It arises on the scapula's outer spine. It follows the same path as the other two deltoid heads, coming down and around to feed into the insertion place on the upper arm. As a result, the fibers flow down and across the upper arm from the traps.

The posterior delt assists the rotator cuff in external rotation, which is one of its main functions.

Transverse extension is the finest approach to work the posterior delt. In the transverse plane, this is the extension of the arm back behind the body. The back delt muscle will be shortened to its greatest length with this action. The reverse pec dec is a great workout for this.

The rear delts are the most underappreciated of the three deltoid muscles. The reason for this is simple: your front and side delts are visible and prominent; pump out a few sets and your shoulders will quickly get bigger and wider. The back delts, on the other hand, are barely visible. They occupy the back of your body like an unwanted visitor. As a result, they are often overlooked, resulting in uneven shoulder development in men. That's not a good sign!


Why Should You Work on Your Rear Delts?

Neglecting your rear delts will result in an imbalance in the strength and growth of your shoulders. This is a typical issue, with many bodybuilders and general weight trainees devoting far too much workout time to the front and side delts and almost none to the back delts.

The broad shoulder look is substantially aided by well-developed rear delts. They'll also add a lot of thickness to your delts. Working your rear delts will not only improve your appearance, but it will also improve your posture.

You'll slouch if your back delts are weak, which will result in rounded shoulders and a caved-in chest. As a result of the vast amount of time individuals spend slumped over their smartphones, this has become a huge issue in our society. You may improve your posture by working your posterior delts and trapezius muscles together.


How to Perform a Reverse Pec Decompression

Face the weight stack while sitting on the pec dec machine. When you grab the handles, make sure your hands and elbows are in line with your shoulders. Place the handles as far back as feasible in relation to the weight stack. Maintain a neutral back position by keeping your torso upright. Take a hold of the handles and rest your chest on the back pad.

With the side of your hands, push outward on the handles to draw your arms back as far as you can in a gradual, controlled manner. The arms should be directly outstretched at the side of the body at the maximal extent of the activity. Concentrate on compressing the back delts now. Return to your starting place and repeat the process.

The reverse fly on a pec dec machine has the advantage of locking you into a precise action. That implies you can't cheat by dropping your arms or relying on momentum to return the weight.


Reps and Sets

Of the three deltoid muscles, the back delts are the tiniest. They don't require the same heavy weight mass-building work as your front delts. After you've completed your shoulder workout, work on your rear delts. That signifies you've completed your heavy front delt work as well as your lateral side delt work.

You should choose a weight that allows you to do the reverse pec dec for 10-15 reps with flawless form. Because this will most likely be the last exercise in your workout, go all out to get a good burn in your rear delts. The following set and rep scheme is recommended.

  1. 15 repetitions for the first set (30 second rest)
  1. Second set — (increase weight slightly) 12 repetitions (30 second rest)
  1. 3rd set – do as many reps as you can
Shoulders And Back Workou

On the Reverse Pec, Avoid These Mistakes Dec

Taking a break between reps — You want to maintain a consistent rhythm between reps. If you hesitate between reps, the exercise will most likely gain unwanted momentum.

Using too much weight - This is a common mistake made by persons who have difficulty isolating the rear delts. As a result, they overextend themselves, causing the neighboring muscle groups, such as the traps and lats, to take hyper. Reduce the weight and concentrate on the sensation in the target muscle. To get acquainted to the movement, start with just one plate on the machine.


What if you don't have access to a reverse pec dec machine at your gym?

A reverse pec dec machine is a highly specialized piece of equipment that is not commonly found in gyms. So, are there any good alternatives to using only dumbbells or cables for this exercise?


Raise on the Leaning Side

The dumbbell reverse fly is a variation of the regular dumbbell fly. Grab a light dumbbell in one hand and lean forward on a rack so that your torso is at around a 45-degree angle, keeping your spine neutral. Allow the weight to dangle from your side.

Raise the elbow so that it is inclined away from the body with the palm pointing forward. Supine the forearm as you rise (twist your hand out). This will cause the shoulder to rotate externally. As high as you can, then hold and compress the position at the top. You should feel a strong cramp in your back delts; after a 2-3 second hold, carefully return to the starting position and repeat.

When practicing this exercise, make sure your shoulders are square. It's also worth noting that you're not putting your arm out to the side with this action, but rather back behind you.


Raise the cable

A cable pulley machine with two handles and low pulleys is required to conduct the cable double lift. Set the pulley to the smallest setting, add a light weight, and grab the handles.

Stand with your hands in an internal rotation facing the machine (thumbs pointing toward each other). Scoop your arms out and up high and back as far as you can (placing them in external rotation). Your arms should form a 'W' during the exercise. Your elbows should be leading the way, with your thumbs following close after. As a result, you should be pushing your elbows and thumbs back as far as possible.

Scoop back down and in on the other side of the movement, so that the thumbs are pointed back at each other. Extend the arms out slightly in the top contracted position to make this exercise more difficult. The back delts will be overworked as a result of this.

If you don't have access to a cable machine, you can substitute dumbbells for the cable machine. To perform this technique, lie face down on a bench and hook your feet under the bench's end. Place two light dumbbells on the floor beneath the bench and grab them with your thumbs facing each other.

Scoop your arms out and up high and back as far as you can, just like you did with the cables. In the top posture, remember to lead with your elbows and push back with your elbows and thumbs. Extend your arms out from the highest position and then slowly lower them.

An experienced weight trainer should use roughly 5 pounds on each dumbbell for this exercise!


Bent-Over Lateral Raise vs. Reverse Pec Dec

For the rear delts, both the reverse pec dec and the bent over lateral raise are helpful workouts. They both effectively target the rear delts, a tiny muscle located at the top of your upper back. But, because you can't do both in your workout, which is the best?

Sitting on the end of a bench with your feet together and your body stooped forward so that your chest rests on your thighs, perform the bent over lateral raise. You open and shut your arms with a pair of dumbbells to draw your shoulder blades together and, as a result, contract your rear delts.

There are a lot of moving pieces in this movement, so it's extremely exact. To benefit in the target muscle, you must get them all right. This move necessitates your balance and stability. It's also common to add momentum to the movement by arching your back as you bring the weights back. You can also include the biceps in the exercise by bending at the elbows.

In comparison, consider the term pec dec. You'll be able to attain appropriate alignment of your hands, elbows, and shoulders with every single rep if you position the seat correctly. This is a significant benefit over the workout performed with free weight dumbbells. As a result, when using the Reverse Pec Dec machine, all you have to focus about is squeezing the back delts at the point of contraction on each rep.

The fact that you are not locked into a defined movement pattern on the bent over lateral raise, on the other hand, means that you must rely on stabilizer muscles to attain the balance and stability you require. This will strengthen your auxiliary muscles, something the reverse pec dec machine does not provide.

The bent over lateral lift also has the advantage of being more practical. When you're in the gym during peak hours and your last exercise is the reverse pec dec, you'll probably have to wait a while for that machine to free up. Grabbing a set of dumbbells and finding a quiet corner to rep out with bent over lateral lifts will allow you to finish the work and go on with your life!


Is it possible to combine shoulder and back exercises?

Yes, shoulders and back exercises can be done on the same day. When correctly planned, training the shoulders and back is safe and effective, and can result in gains in both strength and mass. You must examine your areas of weakness when choosing shoulder and back exercises to target.


What exercises are beneficial to the back and shoulders?

Dumbbell rows with one arm are a safe and simple workout for strengthening shoulder and upper back muscles. On a bench, place your left knee and left hand with your left arm fully extended. Ascertain that your spine is nearly parallel to the ground. Lift a dumbbell with your right hand while keeping your forearm at your side.


Last Word

The reverse pec dec fly is a great back delt technique for isolating this often-overlooked area of your shoulders. There are other maneuvers that are just as effective, but you must execute them right. The main message is that whatever rear delt action you choose, do it regularly and at the finish of your workout. Your hard work will pay off in the form of fully developed rounded shoulders and dramatically improved posture.

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