The reverse pec deck is a well-liked machine in lots of industrial gyms and is utilized by bodybuilders, powerlifters, and basic health fanatics to construct dimension and energy within the higher again.
If we’re somebody who trains at house, is touring usually, or goes to a fitness center that doesn’t have a reverse pec deck, we are able to nonetheless get the specified advantages of this train by incorporating alternate options that will probably be very related and provides us the identical (or higher) outcomes.
The 5 finest alternate options for the reverse pec deck are:
- Bent Over Rear Delt Fly
- Banded Rear Delt Fly
- YTWs
- Face Pull
- Rear Delt Row
On this article, we’ll talk about what makes an train an excellent various to the reverse pec deck, why the train is necessary, and 5 wonderful alternate options that we are able to embrace for these with restricted entry to tools.
What Makes A Good Reverse Pec Deck Various?
An excellent reverse pec deck substitute is an train that targets the identical musculature and has the same motion sample to the reverse pec deck.
Muscle tissue Used In The Reverse Pec Deck
The muscle tissue used for the reverse pec deck are:
- Rear Delts
- Rhomboids
- Trapezius
The reverse pec deck machine is used to focus on the muscle tissue of the higher again to extend their dimension and energy. The rear delts, rhomboids, and trapezius muscle tissue all work collectively on this motion to tug the arms and shoulder blades again in line (or barely behind) the physique.
These muscle tissue are necessary to coach as a result of they enhance our posture and improve stability on the shoulder girdle – which may also help forestall shoulder impingements, and scale back the chance of different shoulder accidents in on a regular basis life and whereas lifting weights.
Motion Sample: Reverse Pec Deck
The reverse pec deck’s motion sample is that of a reverse fly, which includes scapular retraction (shoulder blades squeeze collectively), and horizontal abduction of the humerus (arms journey horizontally away from the midline).
The motion patterns carried out decide the musculature that will probably be used; subsequently, after we’re searching for an excellent reverse pec deck substitute, we wish an train that has related motion patterns.
All in all, an excellent train various for the reverse pec deck will contain scapular retraction (squeezing the shoulder blades collectively) and horizontal abduction of the arms (bringing the arms out to the edges in a horizontal airplane – like a “T” place).
Associated Article: Underdeveloped Rear Delts: 8 Methods To Repair (That Really Work)
Reverse Pec Deck Alternate options
1. Bent Over Reverse Fly
The bent-over reverse fly is a good reverse pec deck various utilizing dumbbells as a result of it targets the rear delts, rhomboids, and trapezius muscle tissue in the identical motion sample because the reverse pec deck, simply at a special angle.
A bent-over row is a good possibility for individuals who don’t have entry to the pec deck machine however do have entry to dumbbells. The bent-over reverse fly may be carried out seated if a bench is out there, or it may be carried out by hinging on the hips and actively sustaining an inclined torso place (which is able to contain further postural stability).
The bent-over reverse fly would require extra stabilization than the reverse pec deck as a result of we will probably be holding ourselves in a static place as we carry out the reverse fly, which is completely different from the reverse pec deck, that holds us in place and permits for the main target to be solely on the higher again musculature.
How To:
- Sit on the sting of a bench with dumbbells in hand (if utilizing the bench), or hinge on the hips with a gentle bend within the knee, letting the torso incline in the direction of the ground with dumbbells in hand (if not utilizing a bench)
- Begin with the arms hanging down in entrance of the physique with palms dealing with one another
- Preserve a slight bend within the elbow all through the motion
- Provoke the motion by pulling the arms out in the direction of the edges (away from one another) in a “T” place
- Deal with squeezing the shoulders blades collectively because the arms elevate out to the edges, however keep away from shrugging the shoulders in the direction of the ears
- Cease elevating the arms when they’re parallel with the physique, and pause briefly on this place
- Decrease the arms again to the beginning place with management
- Repeat for the specified variety of repetitions
The dumbbell reverse fly is a staple in most powerlifter’s coaching applications. Take a look at our different article on: How Do Powerlifters Prepare Shoulders.
2. Banded Rear Delt Fly
The banded rear delt fly is a superb various for the reverse pec deck as a result of it targets the identical musculature (rear delts, rhomboids, traps) and is the very same motion sample because the reverse pec deck, however is carried out with a band that’s anchored to a rack (or any sturdy object) moderately than utilizing a machine.
The restricted tools wanted for this train makes it really easy to incorporate this variation right into a coaching plan for these whose fitness center doesn’t have the reverse pec deck, or for individuals who exercise at house.
Associated Article: 18 Rear Delt Exercises (Barbell, Dumbbell, Cable, Machine)
How-To
- Wrap a band round a rack (or different sturdy merchandise) at chest top, and seize one finish of the band in every hand
- Change every finish of the band to the alternative hand in order that the band is crossed and it kinds an “X”
- Elevate the arms (with the bands in hand) in entrance of the physique to make them parallel with the ground
- Step again till there may be pressure within the band
- Preserve a slight bend within the elbows all through the motion
- Provoke the motion by pulling every arm backwards horizontally to kind a “T” with the arms
- Squeeze the shoulders blades collectively, whereas conserving the shoulders away from the ears
- Pause briefly as soon as the arms are even with the physique
- Management the arms again to the beginning place by resisting the strain
- Repeat for the specified variety of repetitions
Lots of people surprise what muscle teams they will practice collectively in the identical exercise. Take a look at our article on Can You Exercise Again And Shoulders Collectively?
3. YTWs
YTWs are one of the best reverse pec deck various for house exercises or for individuals who don’t have entry to any tools, as a result of it’s a body weight motion. It’s a doable various for the reverse pec deck as a result of its 3 positions (the y, the t, and the w) will goal the identical musculature, and the “T” is similar motion sample because the reverse pec deck.
The YTW train isn’t solely a superb possibility as a result of it’s going to construct energy within the rear delts but additionally as a result of it teaches us how you can activate our decrease traps as an alternative of our higher traps, which is able to assist with our posture and in conserving our shoulders more healthy.
How-To
- Lie facedown on the ground with the brow resting on the ground
- Place the arms overhead in a “Y” place with the thumbs pointed up in the direction of the ceiling
- Squeeze the shoulder blades collectively into scapular retraction whereas conserving the shoulders blades depressed (down) to raise the arms off the ground
- Return the arms to the bottom, and repeat 10 occasions
- Transfer the arms out to the edges to kind a “T” place with palms dealing with the bottom
- Squeeze the shoulder blades collectively whereas conserving the shoulders away from the ears (stress-free the higher traps) to raise the arms off the ground
- Return the arms to the bottom, and repeat 10 occasions
- Hold the palms dealing with the bottom, bend the elbows, and pull them into the edges of the physique to kind a “W” (the palms, head place, and elbows will for the W)
- Squeeze the shoulder blades collectively to raise the palms and elbows off the ground with out letting the shoulders roll ahead
- Return the arms to the ground, and repeat 10 occasions
- Repeat for the specified variety of units
The YTWs was talked about as certainly one of my go-to train in How To Heat Up For Powerlifting.
4. Face Pull
The face pull is a substitute for the reverse pec deck as a result of it builds the identical musculature because the reverse pec deck, and is the same motion sample to the reverse pec deck.
It ought to be famous that though the face pull is much like the reverse pec deck, it does have an exterior rotation element with the arms nearer to the physique throughout the pull, which decreases the demand on the rear delts, and focuses extra on the exterior rotators.
The face pull is a good various for these performing the reverse pec deck to extend the energy and stability of the shoulder as a result of it targets the entire shoulder muscle tissue that can preserve the shoulders wholesome.
Nevertheless, if we’re performing the reverse pec deck to construct dimension particularly within the rear delts, then we might choose the banded rear delt fly over the face pull.
How-To
- Anchor a band to a rack ( or different sturdy object) barely overhead OR set the cable of a cable machine with a rope attachment to a setting that’s barely overhead
- Stand dealing with the band or cable
- Seize the band or the rope attachment and step again to a staggered stance generate pressure
- Begin with arms outstretched in entrance of the physique
- Provoke the motion by pulling the elbows again behind the the pinnacle
- Use the palms to tug the band or rope aside, because the forearms rotate backwards
- Hold the elbows excessive because the forearms rotate backwards (externally rotate)
- Squeeze the shoulder blades collectively and maintain this place momentarily earlier than returning to the beginning place
- Repeat for the specified variety of repetitions
Associated Article: 15 Greatest Landmine Press Alternate options
5. Rear Delt Row
The rear delt row is a good various to the reverse pec deck that enables us to raise extra weight than we might when performing a usually fly motion sample. This enables us to load the rear delts extra closely, however it additionally means that we’ll use bigger musculature to help within the motion.
A rear delt row is a good possibility for individuals who have entry to dumbbells and are utilizing the reverse pec deck to construct total dimension and energy within the higher again however aren’t hyper-focused on “isolating” the rear delts.
How-To
- With dumbbells in hand, hinge on the hips with gentle knees to imagine an inclined torso place
- Let the arms dangle down in entrance of the physique and angle the palms in order that the thumbs are dealing with one another
- Provoke the motion by pulling the shoulder blades collectively and row the arms again in order that the elbows are even with or barely behind the physique
- The elbows ought to be away from the physique however not fully pointing sideways (~80 levels from the physique)
- Pause on the prime of the row to have interaction the muscle tissue of the higher again
- Management the load again all the way down to the beginning place
- Repeat for the specified variety of repetitions
The Rear Delt Row is extra of a again train than rear delt motion. If you need extra again exercise ideas for energy, take a look at my article on How Do Powerlifters Prepare Again?
Closing Ideas
The reverse pec deck is a good machine for these seeking to construct up the higher again; nonetheless, if we don’t have entry to 1, all hope isn’t misplaced.
A few of the train alternate options are literally higher choices if we’re seeking to carry out this motion for elevated shoulder stability and total shoulder well being.
About The Writer
Amanda Parker has a ardour for competing and training in each powerlifting and weightlifting. She makes use of her data from her Kinesiology Diploma, CSCS, and Precision Diet certification to teach athletes and way of life purchasers for efficiency in coaching and diet. Join along with her on Instagram.