[quote]dathibluline wrote:
Rear delt flys work for me[/quote]
I’d listen to this man only adding that reverse pec flyes have literally added inches on mine in just the last year or two. I don’t even do bent over flyes anymore even though I used to.
For the guys working rear delts on the pec deck. Are you bending your arms at the elbow or keeping them straight? I see most guys keeping their arms straight on these but last week I bent my elbows a good amount and it felt pretty good.
I also like rear delt flyes but can only do them lieing face down on an incline bench due to a pair of bad discs.
[quote]sam_sneed wrote:
For the guys working rear delts on the pec deck. Are you bending your arms at the elbow or keeping them straight? I see most guys keeping their arms straight on these but last week I bent my elbows a good amount and it felt pretty good.
I also like rear delt flyes but can only do them lieing face down on an incline bench due to a pair of bad discs.[/quote]
It doesn’t matter, just like it doesn’t take away from lateral delts to bend your arm when doing them…in fact, most find that (in the case of lateral delts) bending the arm helps when moving much heavier weight by taking the load off of the lower arm. The same holds for rear delts. Most people bend their arms a little on bent over flyes.
This comes down to what helps you move the most weight while feeling it in the target muscle group more than anywhere else.
bentover cable rear delt.
[quote]HolyMacaroni wrote:
what is a face pull[/quote]
[quote]Professor X wrote:
sam_sneed wrote:
For the guys working rear delts on the pec deck. Are you bending your arms at the elbow or keeping them straight? I see most guys keeping their arms straight on these but last week I bent my elbows a good amount and it felt pretty good.
I also like rear delt flyes but can only do them lieing face down on an incline bench due to a pair of bad discs.
It doesn’t matter, just like it doesn’t take away from lateral delts to bend your arm when doing them…in fact, most find that (in the case of lateral delts) bending the arm helps when moving much heavier weight by taking the load off of the lower arm. The same holds for rear delts. Most people bend their arms a little on bent over flyes.
This comes down to what helps you move the most weight while feeling it in the target muscle group more than anywhere else.[/quote]
I recently started letting my elbows bend more when doing lateral raises and it has definitely let me use better weights and I’m getting the most insane feeling in my lateral head. Way better than when I tried to keep my arms strait.
For rear delts - I used to like the reverse pec-deck but ever since I broke my collar bone I can’t do them anymore because it feels like my left shoulder is going to pop out of socket when I do…I have to use cables or DBs - something that lets me move more unilaterally.
[quote]LiveFromThe781 wrote:
HolyMacaroni wrote:
what is a face pull
pretty cool.
never seen those done before
[quote]Professor X wrote:
dathibluline wrote:
Rear delt flys work for me
I’d listen to this man only adding that reverse pec flyes have literally added inches on mine in just the last year or two. I don’t even do bent over flyes anymore even though I used to.[/quote]
Reverse pec deck flyes: palms face down, or palms face forward?
[quote]NealRaymond2 wrote:
Professor X wrote:
dathibluline wrote:
Rear delt flys work for me
I’d listen to this man only adding that reverse pec flyes have literally added inches on mine in just the last year or two. I don’t even do bent over flyes anymore even though I used to.
Reverse pec deck flyes: palms face down, or palms face forward?[/quote]
I do em palms facing forward
[quote]LiveFromThe781 wrote:
theres like 2 exercises for rear delts dude
those and face pulls.
[/quote]
PFFF
YTM’s, Bent over laterals, Bent over cable laterals, reverse pec dec, seated bent over laterals, 45 degree bench laterals.
think outside the box
[quote]LS87 wrote:
Harizard wrote:
For variety and freaky skills try working towards a front lever or a lower variation of. I started doing the progression on dragondoor and within 4 weeks I’d built myself a nice looking set of rear delts and teres major, and this is someone who’d previously never trained rear delts and didn’t even know the teres muscle existed.
Also featured on beastskills
Best bit is all you need is a bar, if you ever get to the point of wanting to add weight to this exercise you’re a freak 
Thanks I will be trying these, any tips?[/quote]
Yup. You’ll make very fast progress in the first few days. Along the lines of: My god, at this rate I’ll be the first person to hold a front lever for 5 minutes straight within a month. However this will stop quickly, and it’s the next month or so of pushing and pushing to break PR’s that will get you the real strength and muscle gains, just like with other training. Play around with everything, decreasing rest times, increasing set times slowly, doing it more than once in a day. Just train daily resting maybe every 5th-6th day or so. The only thing that matters is progress and you’ll get there.
is the scapula supposed to be retracted when performing :
bent over laterals
lateral raises
front raises
and when during bent lateral raises do u retract the scapula only during the last portion of the ROM or during the entire range…
[quote]LiveFromThe781 wrote:
theres like 2 exercises for rear delts dude
those and face pulls.
[/quote]
Are the face pulls typically an exercise that is lower weight 8-12 reps or can you go heavy with 6-8? Seems like the heavier weight would lock up the neck if your not careful.
[quote]Sarev0k wrote:
LiveFromThe781 wrote:
theres like 2 exercises for rear delts dude
those and face pulls.
PFFF
YTM’s, Bent over laterals, Bent over cable laterals, reverse pec dec, seated bent over laterals, 45 degree bench laterals.
think outside the box [/quote]
a reverse pec dec is a rear dealt fly. the rear delt is so small that theres really no sense in fussing over how you train it.
its like saying preacher curls and e-z bar curls are somehow exclusively different a curl is a curl, a rear fly is a rear fly.
[quote]Mateus wrote:
LiveFromThe781 wrote:
theres like 2 exercises for rear delts dude
those and face pulls.
Are the face pulls typically an exercise that is lower weight 8-12 reps or can you go heavy with 6-8? Seems like the heavier weight would lock up the neck if your not careful.[/quote]
generally people go higher reps like 10+ on face pulls. i think 8 reps is the lowest i go on any rear delt movement.
if you wanted to train them heavy my guess is low rep compound movements like rows or something would suffice.
wide grip rows with your traps squeezed together. Its a very small range of motion but it nails the rear delts…you can also do them with an ez bar and if you grab the plates on the edge it works great imo…
mine were non existant and now my delts are lookin pretty good. lol
[quote]LiveFromThe781 wrote:
Sarev0k wrote:
LiveFromThe781 wrote:
theres like 2 exercises for rear delts dude
those and face pulls.
PFFF
YTM’s, Bent over laterals, Bent over cable laterals, reverse pec dec, seated bent over laterals, 45 degree bench laterals.
think outside the box
a reverse pec dec is a rear dealt fly. the rear delt is so small that theres really no sense in fussing over how you train it.
its like saying preacher curls and e-z bar curls are somehow exclusively different a curl is a curl, a rear fly is a rear fly. [/quote]
so is a front squat a back squat cuz a squat is a squat? hey they both work the quads.
Incline Rear Delt Raises are also good.
[quote]Sarev0k wrote:
LiveFromThe781 wrote:
Sarev0k wrote:
LiveFromThe781 wrote:
theres like 2 exercises for rear delts dude
those and face pulls.
PFFF
YTM’s, Bent over laterals, Bent over cable laterals, reverse pec dec, seated bent over laterals, 45 degree bench laterals.
think outside the box
a reverse pec dec is a rear dealt fly. the rear delt is so small that theres really no sense in fussing over how you train it.
its like saying preacher curls and e-z bar curls are somehow exclusively different a curl is a curl, a rear fly is a rear fly.
so is a front squat a back squat cuz a squat is a squat? hey they both work the quads.[/quote]
yea and a bench press and a pec deck are the same too
A video was posted here several months ago in a thread I can’t remember. Anyway, It’s similar to a reverse pec deck but you are not locked into a set movement path. I’ve been using this since I watched the video. Right now it’s my favorite for that muscle and I can feel the rear delt better with this than the reverse pec deck.
Edit: I had posted the video but was informed it wasn’t allowed. I’ll take some screen shots so you can see what I’m talking about.