Reverse pec deck
Shoulders · Machine · also upper back
Set up
A pec deck machine with the handles set to the back position. Sit facing the pad.
Steps
- Sit facing the pad with your chest against it and your feet flat.
- Hold the handles in front of you at shoulder height, elbows slightly bent.
- Move your arms out and back in a wide arc, until they are in line with your body.
- Bring them back slowly to the front.
Keep in mind
- Chest stays on the pad
- Shoulders down, away from your ears
- Keep a slight bend in your elbows
Common mistake
Swinging the handles back fast. Use a lighter weight and move slowly both ways.
Safety
Check the pin is pushed fully into the weight stack before you start.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.