Reverse “Pec-Deck”

Reverse “Pec Deck”
The Reverse Pec-deck exercise emerges as one of the most effective movements for the rear deltoid.
This particular movement application allows for the safe, efficient utilization of added resistance
on a reverse flye -rear deltoid- isolation movement. Do not be misled into thinking that the suggestion
of “added resistance” that can be applied would be in comparison to that which would be used
for a rear shoulder press (power) movement; (which incidentally -as indicated earlier- should not be
used at all).While the movement is a (relatively) safe one (when applied correctly) it can be a potentially
dangerous exercise. The dictate being presented here is that it is essential that the trainee abide
by the safety considerations associated with shoulder training (in general) and rear deltoid training (in
particular).

Movement Analysis
The Reverse Pec-Deck exercise is utilized to accentuate the rear deltoids. This movement is considered
as an isolator exercise and as such, caution must be taken to select an appropriate (light) resistance
to begin proceedings. It is also important to escalate the amount of resistance very slowly. The
shoulders will only grudgingly yield to additional stress and can easily become aggravated (injured) if
care is not taken.

Slow, Steady, Movement Application Essential
Slow, steady movement applications are required with this movement as any sporadic (“herkyjerky”)
movements (concentric/eccentric) could spell trouble for the over-zealous trainee. The consideration
for a slow, steady movement application is particularly accentuated at the initiation of the
concentric contraction phase of the lift. In order to “get off the blocks” there is a strong tendency to
exert too much “take-off” explosion at the commencement point of the concentric contraction. This
is where the “rocket-launch” concept of ignition comes into play. You will need to send strong signals
to the muscle (mind/muscle connection) in order to effectively “launch” the concentric contraction.

Eccentric Contraction Control
Remember to apply control of the
movement during the completion
phase of the eccentric contraction portion
of the exercise. The movement
should be kept under control during
the eccentric contraction by virtue of
adherence to the required
mind/muscle connection in effort to
avoid having the plate-stack zoom
upoward too quickly. Should the resistance
be allowed to speed upward too
fast, the hands will fly back to the front
position with the result that the
movement was not controlled (eccentrically)
by the rear deltoids. Not only
will this reduce the effectiveness of the
exercise but it could result in undue
(and unnecessary) over-taxation (in this
instance) of the front deltoids!

Range-of-Motion Key
Consideration
One of the most crucial factors to
take into account with reference to
potential injury-risk is the consideration
for applied Range-of-Motion
(ROM). Quite often, this exercise sees
the trainee bringing the hands to a position
that is well beyond the normal
ROM of the deltoid muscle. With the
concentric-contraction finish position
being extended too far, there is a risk
of injury to the ligaments and tendons 9as well as to the muscles themselves. It is important to bring
the hands only so far so as to provide accentuation of the rear deltoids throughout their normal
range of motion. The point of reference here would be to bring the hands back no farther than the
established “parallel-with-the-shoulders” position. For those with shoulder movement restrictions, it
would be better to adopt the “err on the side of caution” philosophy and draw the hands back to a
concentric contraction finish-position that is just short of the parallel with the shoulders position.

Hold the Concentric Contraction
Upon the completion of t concentric contraction movement application, you will want to hold
the concentric contraction finishposition
in effort to accentuate the accentuation
on the targeted area of the
rear deltoids. Remember, do not come
all the way back as far as the hands will
go but instead provide maximum contraction
of the rear deltoids by sending
strong neural impulses into the posterior
“delts.”

Establishing Proper
Positioning
To initiate proceedings sit down
on the seat facing the machine. adjust
the seat so that the hands will be
placed at shoulder-height position The
reason the hands are positioned at a
shoulder-height position is to provide
for maximum accentuation of the desired
region of the shoulders. Just because
the Pec-deck machine is being
used and the actual exercise is called
the “Reverse Pec-deck” the objective is
not to work the “pecs” but rather to
provide taxation on the (rear) deltoids.
As such, alignment of the hands with
the shoulders is paramount for proper
application of the movement.

Analysis of Hand Placements and
Positions
Turn the hands in order to apply a
“Reverse Grip” with the backs of the
hands facing each other and the
thumbs pointing down to the floor. This is in direct opposition of the normally-applied (conventional
grip). The reverse-grip position of the hands provides for increased accentuation to be placed to
the rear deltoids. However, for purposes of clarity it should be pointed out that the reverse-grip title
might be somewhat of a misnomer in that the hands do not actually “grip” the handles per say. Instead,
(as outlined above) the hands are placed in the reverse (backwards) position that sees the backs
of the hands facing each other with the thumbs pointing downward toward the floor. (The conventional-
grip application would (obviously) have the palms of the hands facing each other with the
thumbs facing upwards toward the ceiling. However, a grip-like action is not applied to the handles
by the hands. Instead, the handles are supported by the wrists and the movement application is carried
out by virtue of pressure being applied by the wrists upon the handles.

Reverse-grip Provides Two Advantages
Applying the force of the movement with the wrists (as opposed to the hands) is put into effect
for two reasons:

- Not all machines are constructed so as to provide for a “perfect-fit” opportunity for all of those
who use them. For example, if the trainee’s arms are too long in conjunction with the length of
the lever arm(s) of the machine, then proper accentuation of the rear deltoids will not be possible.
This negative resultant is due to the fat that if the trainee has to make an adjustment (sacrifice)
due to the too-short lever arm(s) the elbows are forced out wide (with the hands positioned
so as to place them inside of the elbows. If the elbows are flared wider than the hands this would
dictate that the elbows would be leading the action. This is an undesirable position as the resultant
effect of the elbows-leading-the-action movement application will reduce the accentuation
on the desired region of the rear deltoids.
- Even if the machine was able to provide a “perfect-fit” advantage for the user, the fact that the
handles were grasped in conventional grip would dictate that the emphasis of the force for the
movement (concentric contraction) would be applied by the thumbs. The referred-to “thumbs
emphasis” would incorporate the muscles of the region of the back and not the desired soughtafter
deltoids. As well, there is a restriction on the sought-after range-of-motion when the
movement is applied with a conventional grip as opposed to the reverse-grip. This point is (of
course) more poignantly realized when the dimensions of the machine are not perfectly coordinated
with the person using it. The greater the distance that the hands are in led by the elbows,
the less the rear deltoids are called upon for the movement. So while it may seem more comfortable
to grip the handles in a conventional grip you might want to consider the sacrifice that is being
made with respect to rear deltoid accentuation. The reverse grip will actually feel a lot more
natural –and at the same time- offer the all-important provision of maximum taxation on the rear
deltoids.

Modified Reverse-Grip
The so-deemed “Modified Reverse-grip” provides an alternative hand position that allows (quite
naturally) for a specific accentuation to be applied to the rear deltoids. This “Modified” version of
the Reverse-Grip is put into effect by placing the hands in a “palms-down” (pinkies” facing outward)
position. The modified reverse-grip places increased emphasis on the specific region of the rear deltoids
that is even more pronounced than that which is realized by using the standard (thumbs down)
reverse grip. In this movement approach, the seat could be adjusted to raise the body upwards
somewhat in effort to incorporate a greater area of the rear shoulder region. One pin placement
should do it. Incidentally, both grips can be applied with a purposeful adjustment for specific rear
deltoid accentuation. Note; if the pin placements are not well-suited for you a standing (bent-knee)
posture can be implemented.

Summary of Correct Exercise Execution
- Pull the little pins down to free the lever arms in order to position them in the required full front
position on the machine.
- Adjust the seat so as to provide for a parallel alignment of the handles with the rear deltoids.
- Sit down facing the machine
- Assume a reverse-grip position of the hands and place the backs of the wrists on the handles.
- Inhale fully and then exhale and then begin the concentric contraction phase of the exercise. You
will want to initiate the movement application slowly and steadily.
- Resist the temptation to let the plate-stack rise up too quickly when returning the lever arms to
the eccentric-contraction fully-extended finish position.
- Make certain not to swing the lever-arms back out of control resulting in a farther-than desired
movement application. Utilize the parallel position of the hands and the wrists in effort to avert
common injuries that occur as a result of such action.
- You will want to apply strong neural impulsing in manner of avoiding having the plate-stack rise
up too quickly when returning the lever arms to the fully-extended eccentric contraction finishposition.
Keys to the Lift
- Make certain that the body is positioned so as to provide for proper alignment of the shoulders
and the hands.
- Apply smooth, steady movement applications in both the concentric and eccentric phases of the
exercise.
- Be careful to avoid extending the lever arms too far behind the body and aim for a parallel-withthe-
shoulders position of the hands in the concentric contraction finish position.