Reverse Pec Deck

EXECUTION

• Adjust the seat height of the pec deck machine so that when you sit in the machine and grasp the handles your arms will be parallel to the floor.
• Use a neutral grip (palms facing in) or a pronated grip (palms facing down) if available.
• Maintain an erect trunk position with your chest in contact with the front support pad.
• Arms should be directly in front of the body or slightly out to the sides in the beginning position.
• Inhale and hold your breath as you pull your arms as far back as possible. Your upper arms (elbows) should be approximately 20 to 30 degrees behind the level of the back in the end position.
• Keep your arms slightly bent in the elbow joints as you move the arms backward through the full range of motion.
• Hold the end position for 1 to 2 seconds before exhaling and returning under control to the starting position.
• Pause for a moment after reaching the start position and then repeat.
• Use a somewhat vigorous pull backward in order to reach the rearmost position.
• Maintain contact with the front support pad with your chest throughout execution so that the torso remains erect and the spine is in its normal curvature.

Performance

• If the machine you are using has padding instead of handles, place the backs of your upper arms on the pads. In this variant you use more weight but the range of motion is somewhat less. This is why the handle type machine is usually preferred.
• As you pull back, concentrate on pushing the elbows backward rather than the hands. Doing this will give you more development of the mid back muscles as well as the posterior deltoid.
• If your machine has a pronated grip you will get more development of the posterior deltoid when you pull back through the full range of motion i.e. until the elbows are as far back as possible beyond the level of the back.
• Holding your breath during the pull back phase is crucial for stabilizing the trunk, maintaining the spine in its normal curvature and providing a firm base on which the muscles contract to pull arms back as far as possible.
• Getting the elbows back as far as possible is very important for maximum muscular development. The further back the elbows get, the more intense the muscular contraction and the greater the shortening of the mid back and posterior deltoid muscles. This gives you greater strength and definition of the muscles.
• To insure a maximum range of motion do not use excessive resistance. A shortened range of motion muscle development will limit the ability of your mid back muscles to keep your shoulders back and to give you better posture. A greater range of motion is also important in overcoming or balancing the usually more developed pectoral muscles which tend to give you rounded shoulders and a “sunken” chest.
• If you find that you have poor flexibility in the shoulders that does not allow the elbows to get back sufficiently far, you should do some stretches to reverse this condition. One effective stretch is the door stretch in which you place your hands shoulder high against the outsides of a door jamb and then lean forward into the door opening as far as possible. This is similar to doing a standing pushup but going through a greater range of motion so that your chest will be in front of your hands.
• If is important that your seat height be adjusted correctly so that your arms are parallel to the floor. If your elbows are above the level of your shoulders it could be injurious to the shoulder joint when you pull back. If the elbows are lower than the shoulders you will not get the same development in the mid trapezius or posterior deltoid.

Primary Muscles Involved

In the shoulder joint, the primary muscles are the posterior deltoid, infraspinatus, and teres minor. Of these the posterior deltoid is the largest and most powerful. It is an antagonist to the anterior deltoid in horizontal adduction and comprises the rearmost portion of the deltoid muscle. This muscle gives the full rounded shoulder appearance when viewed from the side and rear. The teres minor and infraspinatus are rotator cuff muscles located on the lower portion of the outer scapulae. Their main action is pulling the arms backward when level with the shoulders. In the shoulder girdle the primary muscles are the rhomboid and middle fibers of the trapezius. The trapezius is a large muscles that extends from the base of the skull to the last thoracic vertebrae, and from the spinal column to the scapula. The rhomboid lies beneath the trapezius extending from its attachment on the spine to the scapula. These are the main muscles that hold the scapula (shoulders) in and back which in turn allows for more effective actions of the shoulder joint muscles.

Muscle/Joint Actions

In the shoulder joints there is horizontal abduction (extension) in which the arms travel from in front of the body to the rear while remaining level with the shoulders. The posterior deltoid, teres minor and infraspinatus are responsible for this action. In the shoulder girdle there is adduction of the scapula in which the scapula moves inward toward the spine together with the rearward movement of the arms. The shoulder joint muscles and the shoulder girdle muscles (rhomboid and middle trapezius) work in concert with one another to allow a full range of motion.

Sports Uses

The reverse peck deck is needed for full development and definition of the rhomboid, mid trapezius and posterior deltoid. This exercise and others that have the same movement pattern are the only ones that effectively target these muscles. The reverse pec-deck exercise is extremely important in strengthening the muscles for holding the shoulders back in good posture. In addition this exercise helps to counteract the chest muscle shortening (tightening) which takes place from doing too much chest work. Horizontal arm abduction is most important in sports such as rowing and archery in which the arms are pulled back while in line with the shoulders. This action is also seen in gymnastics in free exercise and beam routines, in the backhand stroke in the racquet sports, (tennis, badminton, racquetball) and in softball batting (left shoulder of right handed hitter on a high pitch). Golfers and other athletes need this exercise to prevent rotator cuff injuries.