Reverse Pec Deck VS Rear Delt Fly: What’s The Difference And Which Works Rear Delts Better?

When it comes to building a well-developed back, there are two exercises that stand out as essential: the reverse pec deck and the rear delt fly. Both exercises target different muscle groups and provide unique benefits, making them both valuable additions to any back workout routine. In this blog post, we’ll delve into the differences between the reverse pec deck and rear delt fly, exploring their target muscles, benefits, and proper execution.

Reverse Pec Deck: Targeting the Posterior Deltoids

The reverse pec deck is a compound exercise that primarily targets the posterior deltoids, also known as the rear delts. These muscles are responsible for extending and externally rotating the shoulder joint. By isolating the rear delts, the reverse pec deck helps to improve shoulder stability, posture, and overall upper body strength.

Benefits of the Reverse Pec Deck

• Improved Rear Delt Development: The reverse pec deck is one of the most effective exercises for building strong and defined rear delts.
• Enhanced Shoulder Stability: Strong rear delts contribute to shoulder stability, reducing the risk of injuries and improving overall athletic performance.
• Improved Posture: The reverse pec deck can help to correct rounded shoulders and improve posture by strengthening the muscles that support the upper back.

Rear Delt Fly: Isolating the Rear Deltoids

Like the reverse pec deck, the rear delt fly is a compound exercise that focuses on isolating the rear deltoids. However, the rear delt fly is typically performed with lighter weights and higher repetitions, allowing for a more targeted and isolated stimulation of the rear delts.

Benefits of the Rear Delt Fly

• Enhanced Rear Delt Definition: The rear delt fly is an excellent exercise for developing detailed and defined rear delts.
• Improved Shoulder Range of Motion: The rear delt fly helps to improve the range of motion in the shoulders, making it easier to perform overhead movements.
• Reduced Risk of Shoulder Impingement: Strengthening the rear delts can help to reduce the risk of shoulder impingement, a painful condition that occurs when the shoulder blade rubs against the bones of the shoulder joint.

Which Exercise is Right for You?

Both the reverse pec deck and rear delt fly are effective exercises for targeting the rear delts. However, the best choice for you will depend on your individual fitness goals and preferences.

Reverse Pec Deck:

• Suitable for individuals who want to build overall rear delt strength and size.
• Can be incorporated into heavier compound exercises.

Rear Delt Fly:

• Ideal for individuals who want to isolate and define the rear delts.
• Suitable for higher repetitions and lighter weights.

Proper Execution: Reverse Pec Deck

1. Sit on the machine with your feet flat on the floor and your chest against the chest pad.
2. Grip the handles with an overhand grip, slightly wider than shoulder-width apart.
3. Slowly lower the handles towards your chest, keeping your elbows tucked in.
4. Pause at the bottom of the movement and then reverse the motion, returning to the starting position.
5. Repeat for the desired number of repetitions.

Proper Execution: Rear Delt Fly

1. Stand with your feet shoulder-width apart, holding a pair of dumbbells in each hand.
2. Bend forward at the waist, keeping your back straight and your chest up.
3. Let your arms hang down towards the ground, with your palms facing each other.
4. Raise your arms laterally, keeping your elbows slightly bent, until they are parallel to the floor.
5. Slowly lower the dumbbells back down to the starting position.
6. Repeat for the desired number of repetitions.

Variations and Progressions

Both the reverse pec deck and rear delt fly offer variations and progressions to challenge your muscles and continue your progress.

Reverse Pec Deck Variations:

• Single-Arm Reverse Pec Deck: Perform the exercise with one arm at a time for increased unilateral focus.
• Incline Reverse Pec Deck: Add an incline to the machine to increase the range of motion and target the upper rear delts.

Rear Delt Fly Variations:

• Cable Rear Delt Fly: Use a cable machine to perform the rear delt fly for a more constant resistance throughout the movement.
• Reverse Fly: Perform the rear delt fly with a reverse grip to target the infraspinatus muscle.

Recommendations: Unlocking the Power of Both Exercises

Both the reverse pec deck and rear delt fly are valuable exercises for developing strong and well-rounded back muscles. The reverse pec deck provides a compound movement that targets the rear delts, while the rear delt fly offers a more isolated and detailed approach. By incorporating both exercises into your workout routine, you can maximize your rear delt development and achieve your fitness goals. Remember to focus on proper execution and gradually increase the weight and resistance as you progress.

Frequently Asked Questions

Q1: Which exercise is more effective for building overall rear delt mass?

A: The reverse pec deck is a compound exercise that targets multiple muscle groups, including the rear delts. It is generally more effective for building overall rear delt mass.

Q2: Can I perform both the reverse pec deck and rear delt fly in the same workout?

A: Yes, you can include both exercises in the same workout. However, it is important to prioritize one exercise as the primary focus and perform the other as an accessory movement.

Q3: How many sets and repetitions should I perform for each exercise?

A: The optimal sets and repetitions will vary based on your fitness level and goals. Aim for 3-4 sets of 8-12 repetitions for the reverse pec deck and 3-4 sets of 10-15 repetitions for the rear delt fly.