![]() The reverse pec deck’s movement pattern is that of a reverse fly, which involves scapular retraction (shoulder blades squeeze together), and horizontal abduction of the humerus (arms travel horizontally away from the midline). These muscles are important to train because they improve our posture and increase stability at the shoulder girdle – which can help prevent shoulder impingements, and reduce the risk of other shoulder injuries in everyday life and while lifting weights. The rear delts, rhomboids, and trapezius muscles all work together in this movement to pull the arms and shoulder blades back in line (or slightly behind) the body. The reverse pec deck machine is used to target the muscles of the upper back to increase their size and strength. The muscles used for the reverse pec deck are: What Makes A Good Reverse Pec Deck Alternative?Ī good reverse pec deck substitute is an exercise that targets the same musculature and has a similar movement pattern to the reverse pec deck. ![]() In this article, we’ll discuss what makes an exercise a good alternative to the reverse pec deck, why the exercise is important, and 5 excellent alternatives that we can include for those with limited access to equipment. The 5 best alternatives for the reverse pec deck are: If we’re someone who trains at home, is traveling often, or goes to a gym that doesn’t have a reverse pec deck, we can still get the desired benefits of this exercise by incorporating alternatives that will be very similar and give us the same (or better) results. ![]() The reverse pec deck is a popular machine in many commercial gyms and is used by bodybuilders, powerlifters, and general fitness enthusiasts to build size and strength in the upper back.
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