Master Of Puppets

you lie down, stomach down, on the bench, dumbells parallel to the ground, and do like a... a reverse fly? Is there such an excercise? what would it work? is it any good?

K_muscle

It would be like a rear delt exercise, not back. You can do bent over dumbell rows...which work your back.

Sholiz

Yes, lieing reverse DB flies.



I've found it works best lieing on an incline bench, and bring your arms back and feel the contraction working on your rear delt. You want a bend in your arm, not straight it seems to me. As you bring it back, it should feel like you're pinching your shoulder blades together and then you bring your elbows back. You probally won't take them back paralell to your shoulders, but more so towards the mid-back. Seems to work well for everyone I talk to at the gym.

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Master Of Puppets

I wasn't sure if there was even such an excercise, but thanks for telling me that it doesn't wor the back.


thanks for explaining that so well. the pic didn't work on my computer by the way, but i'll see if it works on my other computer. i needed something to work my rear delts... now i have it... does it work anything else making it a compound excercise, or does it just work rear delts?

Sholiz

As you pinch your shoulder blades back, you could consider that traps somewhat -- I think it's mostly rear delt.

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Master Of Puppets

oh, ok. thanks Khan.

sfiximo

while doing rear delt raises a good thing to do is keep the rear delts in constant tension, dont rest between reps. This makes the excercise more effective and you feel it more too. Myself i dont let the dbs go too far down so I can make sure my rear delts wont get any chance to rest

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Dan

The fly machine at my gym can be set to do reverse flies.

Fresch

Apart from a discussion on the safety of BTN presses, I would think that the rear delts DON'T get targeted strongly during BTN presses as they are facing more inferiorly and not in a position to provide a lifting force.

johnsbod

I wouldn't say it's worthless. The rear delts are usually the weakest of the 3 heads on the shoulder and that exercise hits them harder and more directly than a behind the head press. If you are pressing behind the head that also assumes a certain amount of flexibility that most people don't have and if you go down too low your rotator cuffs will not like you.

Another great rear delt exercise is barbell bent rowing, but bringing the bar up to your chest instead of waist.

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Misc Perv #69