Reverse pec deck
General guidance. This page has not been reviewed by a qualified professional yet.
Reverse pec deck. Open your arms outward, then return slowly. Keep your torso still.
How to do this exercise: Reverse pec deckSetup · movement · load
- Set your position
Sit facing the pad with your chest supported. Adjust the seat so handles are around shoulder height and soften your elbows.
- Make the movement
Open your arms outward, then return slowly. Keep your torso still.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not shrug shoulders or arch your back.
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Rear deltoids
Supporting muscles
Upper back
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Sit facing the pad with your chest supported. Adjust the seat so handles are around shoulder height and soften your elbows.
- Open your arms outward, then return slowly. Keep your torso still.
Common mistakes
- Do not shrug shoulders or arch your back.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.