🔥PEC DECK REAR DELT FLY | GUIDE

🔴PEC DECK REAR DELT FLY

✅In this exercise, protracting your scapulas back together is major 🔑 if you want this exercise to be rear-delts focused.

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✅ Chest sticks out, and scapulas stay protracted for the whole exercise, driving the “bars” through your elbows, for a 90 degree ish movement. Your head stays up and doesn’t move: it stays neutral. As per usual, maintaining your scapulas back prevents your shoulders from falling forward which could potentially cause shoulder pain in the long run.

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✅ ❌On the right the “pec deck shrugger”: not keeping the scapulas retracted back together doesn’t activate the rear delts at all. Since he’s pulling in that direction though, he’s basically “shrugging” the weight and engaging his traps mostly, which go up, pushing his head forward. Not retracting scapulas back together will cause the shoulders to fall forward and pinch the nerves & tendons that are there, aka shoulder pain in the long run.