REVERSE PEC DECK MACHINE

The Reverse Pec Deck Machine is a targeted exercise for the rear shoulder muscles and the muscles of the upper back. The rear deltoid is particularly active when the arms move outwards and backwards in a controlled manner. The rhomboids and middle trapezius assist with shoulder blade movement.

Unlike the conventional pec deck exercise for the chest muscles, the reverse pec deck involves movement in the opposite direction. The arms move from a forward starting position outwards and backwards. On many machines, the upper body is stabilised by a chest pad.

Depending on the training programme, the reverse pec deck can be used for muscle growth, controlled strength development or muscular endurance. The key factors are correct machine adjustment, a secure grip and controlled movement without excessive momentum.

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VIDEO: REVERSE PEC DECK MACHINE

This training video is currently in production and will be available soon. Once completed, it will demonstrate the basic movement pattern of the reverse pec deck machine.

Pay particular attention to correct seat height, a stable position against the chest pad, a closed grip and controlled movement of the arms outwards and backwards.

The video will cover:

- correct seat height adjustment
- correct positioning against the chest pad
- stable foot positioning on the floor
- secure grip with thumbs fully wrapped around the handles
- keeping the wrists as straight as possible
- natural shoulder and elbow positioning
- controlled opening of the arms
- elbow positioning throughout the movement
- natural shoulder blade movement
- individually adjusted range of motion
- slow return of the machine arms
- correct breathing during the exercise
- common technique mistakes and how to avoid them

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MUSCLES WORKED

Primary muscles:

- rear deltoid (Musculus deltoideus, pars spinalis)
- middle trapezius (Musculus trapezius, pars transversa), depending on shoulder blade movement
- rhomboids (Musculi rhomboidei), depending on shoulder blade movement

Supporting muscles:

- infraspinatus (Musculus infraspinatus) for stabilisation and external rotation
- teres minor (Musculus teres minor)
- other rotator cuff muscles for shoulder joint stabilisation
- lower trapezius to support shoulder blade control
- forearm muscles to stabilise the handles
- abdominal and back muscles for upper-body stabilisation

The exact muscle involvement depends on factors such as machine design, grip position, elbow angle and shoulder blade movement.

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STARTING POSITION

First, adjust the seat height of the reverse pec deck machine. In the starting position, the handles should be approximately at shoulder height, provided this suits the machine design and your individual mobility.

Sit on the machine facing the chest pad. Position your chest firmly against the designated support.

Place both feet securely on the floor or on the designated footrests. Keep your knees in a natural position.

Hold the handles with both hands. Use a secure, closed grip. Wrap your thumbs completely around the handles.

Keep your wrists as straight as possible. Your arms should be positioned in front of your upper body and, depending on the machine design, slightly bent or almost fully extended.

Choose an elbow angle that you can maintain as consistently as possible throughout the set.

Keep your shoulders in a natural position. Avoid deliberately raising them towards your ears.

Keep your head aligned with your spine. Your neck should remain as relaxed as possible.

Lightly engage your abdominal and back muscles and keep your chest stable against the pad throughout the exercise.

Choose a training weight that allows you to move your arms outwards and backwards under control.

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HOW TO PERFORM THE MOVEMENT

1. Move Your Arms Outwards and Backwards

Slowly move the handles outwards and backwards in a controlled manner by moving your upper arms backwards at the shoulder joints.

The movement is primarily generated by the rear shoulder muscles. Depending on your technique, your shoulder blades may move towards each other in a controlled manner.

Keep your elbows slightly bent or in the position intended by the machine.

Avoid bending your elbows excessively during the movement to pull the handles backwards using your arm flexors.

Keep your chest firmly against the pad. Do not pull your upper body backwards to overcome the resistance.

Keep your wrists as straight as possible and move both arms evenly.

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2. Rear Position

Move your arms backwards until you reach a controlled rear position. Depending on the machine design, your upper arms may be positioned approximately alongside your upper body.

Moving your arms excessively far backwards is not necessary. The priority is to keep the movement controlled and pain-free.

Allow your shoulder blades to move naturally towards each other in a controlled manner.

Avoid excessive shoulder shrugging or strongly arching your back.

Briefly hold the rear position under control without suddenly forcing the handles against a mechanical end stop.

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3. Return Your Arms Forwards Under Control

Slowly bring the handles forwards again in a controlled manner.

The rear shoulder muscles resist the return movement as your upper arms move back towards the starting position.

Allow your shoulder blades to move apart again in accordance with natural shoulder mechanics.

Keep your chest stable against the pad and avoid suddenly yielding to the training resistance.

Keep your wrists as straight as possible and maintain your chosen elbow angle.

Do not allow the weight stack to drop or slam down uncontrollably.

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4. Front Position

Return the handles to the starting position in front of your upper body in a controlled manner.

Your arms should once again be positioned in front of your body. Keep your shoulders in a natural position.

Avoid allowing the machine's resistance to pull your arms uncomfortably far forwards.

Maintain muscular tension and begin the next repetition without suddenly jerking the handles backwards.

After the final repetition, return the machine arms under control and allow the weight stack or designated resistance mechanism to settle safely.

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BREATHING DURING THE REVERSE PEC DECK

For general fitness training with controlled movements, the following breathing technique can be used:

When opening your arms and moving them backwards: breathe out.

When returning your arms forwards: breathe in.

Breathing should remain steady and coordinated with the movement.

Make sure your trunk muscles stabilise your upper body throughout each repetition.

Avoid holding your breath unnecessarily for long periods. The reverse pec deck focuses on controlled shoulder movement and appropriate training resistance.

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REVERSE PEC DECK FOR MUSCLE GROWTH

When training for muscle growth, the main priorities are targeted loading of the rear shoulder muscles, sufficient training volume and gradual increases in resistance over time.

As a practical starting point, 10–15 repetitions per set may be used. However, muscle growth is also possible across other repetition ranges, provided the training load is appropriately managed.

Example:

- 3–4 working sets
- approximately 10–15 repetitions
- light to moderate training weight initially
- controlled outward and backward movement
- slow return of the machine arms
- stable position against the chest pad
- adjust the training weight to your ability and technique

The reverse pec deck can complement other shoulder and back exercises. The overall training volume for the rear shoulder muscles should be taken into account.

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REVERSE PEC DECK FOR STRENGTH

Strength in the shoulder muscles involved in the reverse pec deck can also be improved through gradual increases in resistance.

As this is a targeted rear shoulder exercise, controlled strength development and proper movement technique take priority. Very heavy maximal strength attempts are not necessary for this exercise.

Example for experienced lifters:

- approximately 8–12 repetitions
- 2–4 working sets
- sufficiently long rest periods between sets
- controlled strength development without momentum
- stable position against the chest pad
- as even a load as possible on both shoulders
- only increase the training weight if proper technique can be maintained

Especially as resistance increases, the movement must not be replaced by leaning the upper body excessively backwards, shrugging the shoulders or jerking the handles.

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REVERSE PEC DECK FOR MUSCULAR ENDURANCE

For local muscular endurance, lighter training weights are combined with higher repetition ranges.

Example:

- approximately 15–20 repetitions
- 2–4 sets
- lighter training weight
- smooth and consistent movement
- controlled opening and closing of the arms
- shorter rest periods than during strength-focused training

Even with higher repetition ranges, your upper-body position must remain stable.

If fatigue causes a significant loss of movement control or your shoulders no longer follow their natural movement path, end the set.

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IMPORTANT TECHNIQUE TIPS

- Adjust the seat height correctly before training.
- Position your chest firmly against the designated pad.
- Keep your feet securely and firmly planted.
- Maintain the natural alignment of your spine.
- Lightly engage your abdominal and back muscles.
- Keep your head and neck in a natural position.
- Hold the handles with a closed grip.
- Wrap your thumbs completely around the handles.
- Keep your wrists as straight as possible.
- Keep your elbows slightly bent or positioned according to the machine design.
- Maintain a consistent elbow angle throughout the set.
- Move your arms outwards and backwards in a controlled manner.
- Allow your shoulder blades to move naturally.
- Avoid excessive shoulder shrugging towards your ears.
- Keep your chest against the pad throughout the movement.
- Do not lean your upper body excessively backwards.
- Only use a range of motion you can control without pain.
- Do not suddenly force the machine against its mechanical end stops.
- Return the handles slowly and under control.
- Do not allow the weight stack to slam down uncontrollably.
- Load both shoulders as evenly as possible.
- Choose a training weight that allows you to maintain proper technique.

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COMMON MISTAKES

Using Too Much Weight:
An excessively heavy weight may cause you to move the handles backwards using momentum and lose control of the movement.

Incorrect Seat Height:
An unsuitable seat height can change handle positioning and the movement path. Adjust the seat so your arms can move under control according to the machine design.

Losing Contact with the Chest Pad:
If your upper body moves away from the chest pad during the movement, the exercise may become increasingly assisted by momentum.

Excessive Shoulder Shrugging:
Excessively raising your shoulders towards your ears can change the movement pattern. Allow your shoulder blades to move naturally without deliberately shrugging your shoulders.

Bending the Elbows Too Much:
If your elbows become increasingly bent during the movement, the exercise changes. Keep your chosen elbow angle as consistent as possible.

Excessive Range of Motion:
Forcing your arms backwards beyond your individually controllable range of motion is unnecessary.

Incorrect Grip:
An open grip without the thumbs wrapped around the handles may reduce control. Use a secure, closed grip.

Unstable Wrists:
Excessively bent wrists may make it more difficult to control the handles safely.

Returning the Handles Too Quickly:
The return movement should remain controlled rather than simply allowing the machine's resistance to pull your arms forwards.

Allowing the Weight Stack to Slam Down:
If the weight stack lands uncontrollably during every repetition, control of the movement is lost.

Uneven Arm Movement:
If one side moves noticeably faster or further backwards than the other, the load may become asymmetrical. Aim to move both arms as evenly as possible.

Insufficient Trunk Stability:
If your abdominal and back muscles do not provide adequate stabilisation, you may lose your upper-body position during the set.

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SAFETY DURING THE REVERSE PEC DECK

Start with a training weight that allows stable and controlled execution. Beginners should first learn how to adjust the machine and perform the basic movement using light resistance.

Before starting, check that the seat, chest pad, handles and any available safety mechanisms are correctly adjusted.

Make sure you can reach the handles securely and that your shoulder joints are not forced into painful positions during the movement.

Not every reverse pec deck machine follows the same movement path. Adjust the seat height, grip variation, elbow position and range of motion to suit the specific machine and your individual mobility.

If you have existing shoulder or neck problems, qualified instruction may be helpful. Following injuries or surgery, it may be advisable to discuss the training load with a medical professional or physiotherapist.

If pain occurs during the exercise, stop the set and have the cause assessed.

Avoid jerky movements and return the machine arms to the starting position under control after training.

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CONCLUSION

The Reverse Pec Deck Machine is a targeted exercise for the rear shoulder muscles and the muscles of the upper back. The rear deltoid is particularly active during the controlled outward and backward movement.

Thanks to the guided movement path and stable position against the chest pad, the reverse pec deck can be used for different training goals.

By adjusting the training weight, repetitions, sets and rest periods, the exercise can be adapted for muscle growth, controlled strength development or muscular endurance.

Regardless of your training goal, correct machine adjustment, a secure grip, a stable upper-body position and controlled arm movement should always take priority over lifting the heaviest possible weight.