Reverse Pec Deck

Technique

The reverse pec deck is performed sitting facing the pad of a pec deck machine with the handles set behind you, sweeping the arms out and back in a wide arc. The fixed path and supported chest make it easy to isolate the rear delts and mid traps without the lower back getting involved. Keep a slight bend in the elbows, lead with the backs of the hands, stop when the arms are in line with the body and return slowly without letting the weight stack touch.

Steps

1. Set the machine handles to the rear position and adjust the seat so the handles are at shoulder height
2. Sit facing the pad with the chest against it and grip the handles with arms extended in front
3. Keep a soft bend in the elbows and the shoulders down
4. Sweep the arms out and back until they are in line with the torso
5. Pause briefly, then return slowly to the start

Common mistakes

• Shrugging the shoulders and turning it into a trap exercise
• Bending the elbows more during the rep so the arms row instead of fly
• Swinging the torso off the pad to move more weight

Variations

• Single-arm reverse pec deck for focus on each side
• Reverse pec deck with a neutral grip for a different shoulder angle
• Cable reverse fly as a free-path alternative

FAQ