^ my mind must be in the gutter, sheesh…
[quote]mom-in-MD wrote:
How do you all feel about the reverse fly(pec dec)? [/quote]
Meh, its decent, but pec dec is always taken by someone, someone who is retarded enough to respond to ‘How many sets you have left’ with “I just got on.”
[quote]Mateus wrote:
I like to have the chest support.
me too, pinkies up
[quote]plateau wrote:
[quote]Mateus wrote:
I like to have the chest support.
me too, pinkies up[/quote]
Yea, but like i always say, when you work in crowded ass gyms surrounded by noobs and morons, doing Incline Db chest presses with a whopping 35lbs for reps so they can “get ripped/shredded while not getting too big”
you have to learn how to adapt. If an incline bench isnt open, do bent over raises. if the dumbbell range you need isnt there, do Reverse Cable X’s. If ALL the cable stations are taken…eat someone. You have to know how to work with what you got, and that means being able to spot several different options. If 1 machine is taken and it blows half your workout routine, you need to widen your horizons.
General knowledge here, not specifically pointing at anyone.
[quote]Akuma01 wrote:
[quote]plateau wrote:
[quote]Mateus wrote:
I like to have the chest support.
me too, pinkies up[/quote]
Yea, but like i always say, when you work in crowded ass gyms surrounded by noobs and morons, doing Incline Db chest presses with a whopping 35lbs for reps so they can “get ripped/shredded while not getting too big”
you have to learn how to adapt. If an incline bench isnt open, do bent over raises. if the dumbbell range you need isnt there, do Reverse Cable X’s. If ALL the cable stations are taken…eat someone. You have to know how to work with what you got, and that means being able to spot several different options. If 1 machine is taken and it blows half your workout routine, you need to widen your horizons.
General knowledge here, not specifically pointing at anyone.[/quote]
None taken it’s valid advice. That said I don’t like to have to switch out my first exercise of any workout, but then I don’t mind working in with someone even if it means communicating with the dregs at my gym.
[quote]plateau wrote:
[quote]Akuma01 wrote:
[quote]plateau wrote:
[quote]Mateus wrote:
I like to have the chest support.
me too, pinkies up[/quote]
Yea, but like i always say, when you work in crowded ass gyms surrounded by noobs and morons, doing Incline Db chest presses with a whopping 35lbs for reps so they can “get ripped/shredded while not getting too big”
you have to learn how to adapt. If an incline bench isnt open, do bent over raises. if the dumbbell range you need isnt there, do Reverse Cable X’s. If ALL the cable stations are taken…eat someone. You have to know how to work with what you got, and that means being able to spot several different options. If 1 machine is taken and it blows half your workout routine, you need to widen your horizons.
General knowledge here, not specifically pointing at anyone.[/quote]
None taken it’s valid advice. That said I don’t like to have to switch out my first exercise of any workout, but then I don’t mind working in with someone even if it means communicating with the dregs at my gym.[/quote]
BLAH i communicate/work in with no one! MOVE OR I START DESTROYING!!
Lol but ya, working in isnt too difficult when using cables or DBs.
You know guys… As much as these incline reverse flyes may hit the rear delts… I don’t think they’re all that useful personally, except maybe as some addition at the end of a session… What can you use on those, the 40’s if you’re fairly strong? The 50’s ? Kind of hard to balance out a 495+ lb bench press with that, or even less than that… So I prefer dead stop rear laterals off a low block or, if you’re built for that, off the floor… Face/neck Pulls (can go real heavy here) in the lat pulldown leaning back with a wide neutral grip ala Mike Wolfe have become a real favorite of mine… Etc.
I mean, even on front raises you can probably do the 100’s or more eventually for reps… But on these super-strict rear delt exercises like the incline chest supported one shown there… Well. They’re nice for making your body aware that you do, in fact, have rear delts… But other than that? Has anybody here built some really big rear delts with those, or cured your shoulder pain (possible I guess) or something like that (I mean people pressing 405 or more… No offense to the rest, but with a 225-315 bench I think you can get away with a lot less balancing).
My back day is more useful for getting heavy weight on them. I usually just try to get a pump in them on shoulder day. I’m usually putting much more emphasis on medial delts (that’s kinda what I consider shoulder day to be for, but I could be wrong).
[quote]Cephalic_Carnage wrote:
You know guys… As much as these incline reverse flyes may hit the rear delts… I don’t think they’re all that useful personally, except maybe as some addition at the end of a session… What can you use on those, the 40’s if you’re fairly strong? The 50’s ? Kind of hard to balance out a 495+ lb bench press with that, or even less than that… So I prefer dead stop rear laterals off a low block or, if you’re built for that, off the floor… Face/neck Pulls (can go real heavy here) in the lat pulldown leaning back with a wide neutral grip ala Mike Wolfe have become a real favorite of mine… Etc.
I mean, even on front raises you can probably do the 100’s or more eventually for reps… But on these super-strict rear delt exercises like the incline chest supported one shown there… Well. They’re nice for making your body aware that you do, in fact, have rear delts… But other than that? Has anybody here built some really big rear delts with those, or cured your shoulder pain (possible I guess) or something like that (I mean people pressing 405 or more… No offense to the rest, but with a 225-315 bench I think you can get away with a lot less balancing).
[/quote]
Couldn’t the bench just be balanced with heavier back work? I mean it’s not like all back work has to be balancing out what you do with pushing movements. I don’t do those reverse flies like that, just wondering the reasoning for why it would need to be to balance out.
By the way, since you brought the curing of shoulder pain, have you (or anyone else here) tried the DC shoulder “rehab”? I’m not sure if it’s only meant for certain types of pain but I never noticed much from it. Maybe I didn’t do it long enough?
[quote]pumped340 wrote:
[quote]Cephalic_Carnage wrote:
You know guys… As much as these incline reverse flyes may hit the rear delts… I don’t think they’re all that useful personally, except maybe as some addition at the end of a session… What can you use on those, the 40’s if you’re fairly strong? The 50’s ? Kind of hard to balance out a 495+ lb bench press with that, or even less than that… So I prefer dead stop rear laterals off a low block or, if you’re built for that, off the floor… Face/neck Pulls (can go real heavy here) in the lat pulldown leaning back with a wide neutral grip ala Mike Wolfe have become a real favorite of mine… Etc.
I mean, even on front raises you can probably do the 100’s or more eventually for reps… But on these super-strict rear delt exercises like the incline chest supported one shown there… Well. They’re nice for making your body aware that you do, in fact, have rear delts… But other than that? Has anybody here built some really big rear delts with those, or cured your shoulder pain (possible I guess) or something like that (I mean people pressing 405 or more… No offense to the rest, but with a 225-315 bench I think you can get away with a lot less balancing).
[/quote]
Couldn’t the bench just be balanced with heavier back work? [/quote] Like what? Lats don’t balance out shit, if anything, overpowering lats make certain issues worse. Everything that pulls the shoulder blades together and down does help with your raw bench (benching in a shirt probably requires more lat again, dunno, I don’t use a shirt)… Plus rear delts. And that is only one issue. Some people get fairly big rear delts from back work, but most don’t seem to.
So. What are 20-50 lb super-strict rear delt flyes, chest-supported, going to do for my rear delts?
There are two things which really made a difference in my shoulder development… A good lateral raise machine instead of just DB laterals… And lots of direct, heavy rear delt work. You may think that some guy who mostly does rows and pullups has big rear delts if you see him do a side-chest pose, but in any other pose they’re likely going to be underdeveloped… Without serious rear delts, my shoulders never looked really round etc… Bigger rear delts even seem to help with shoulder width, or so it seems to me. [quote] I mean it’s not like all back work has to be balancing out what you do with pushing movements. I don’t do those reverse flies like that, just wondering the reasoning for why it would need to be to balance out.
[/quote] Shoulder issues, duh.
Also, your setup is going to go to shit when your bench progresses fast and your back doesn’t keep up. And I don’t mean your back in general… I mean literally the reverse of your bench groove and whatever muscles that uses… Got to be able to get your back real tight for benching, inclining etc… Unless you like your cuff and bicep tendon to get blown to hell over time.[quote]
By the way, since you brought the curing of shoulder pain, have you (or anyone else here) tried the DC shoulder “rehab”? I’m not sure if it’s only meant for certain types of pain but I never noticed much from it. Maybe I didn’t do it long enough?
[/quote]
It mostly stretches the pecs, pec minors etc… It’s great if you have some frontal issue, but it doesn’t cure everything there is, obviously. I’ve been doing it for years, except for the time where I developed some posterior tightness (or whatever) from squatting.
How much did you progress on it (i.e. how close did you get your hands), and did you even do it right?
What kind of issue do you want to get rid off?
(don’t think I’m criticizing the guy who posted that incline rear flye vid or Defranco or whatever, I just want to get you guys thinking about exercise selection and purpose here)
[quote]Cephalic_Carnage wrote:
(don’t think I’m criticizing the guy who posted that incline rear flye vid or Defranco or whatever, I just want to get you guys thinking about exercise selection and purpose here)
[/quote]
Honestly, thats why i prefer doing them just bent over. I recall laying on the bench once and the thing starting to tip. bent over rear Db raises and High cable X’s work my rear head just dandy. Nice of you to join in these threads Btw CC.
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
(don’t think I’m criticizing the guy who posted that incline rear flye vid or Defranco or whatever, I just want to get you guys thinking about exercise selection and purpose here)
[/quote]
Honestly, thats why i prefer doing them just bent over. I recall laying on the bench once and the thing starting to tip. bent over rear Db raises and High cable X’s work my rear head just dandy. Nice of you to join in these threads Btw CC.[/quote]
Glad to be here.
Rear delts were always a weak point for me… Only very few exercises hit them good enough AND allow for a good amount of progression/speed of progression to actually make a difference in my case.
Back work let them grow along with the rest some, but it never allowed my shoulders to attain that round look etc.
[quote]Cephalic_Carnage wrote:
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
(don’t think I’m criticizing the guy who posted that incline rear flye vid or Defranco or whatever, I just want to get you guys thinking about exercise selection and purpose here)
[/quote]
Honestly, thats why i prefer doing them just bent over. I recall laying on the bench once and the thing starting to tip. bent over rear Db raises and High cable X’s work my rear head just dandy. Nice of you to join in these threads Btw CC.[/quote]
Glad to be here.
Rear delts were always a weak point for me… Only very few exercises hit them good enough AND allow for a good amount of progression/speed of progression to actually make a difference in my case.
Back work let them grow along with the rest some, but it never allowed my shoulders to attain that round look etc.
[/quote]
I was actually debating with myself (Mastur-debating slaps knee) about the including of the rear head in my back work. Its the reason i started picking up things like the Parallel BB row. Started bringing the bar higher up on my chest, feeling a nice pinch in the Rhomboids, traps, and Rear delts in the movement. Figured id probably keep it for a bit, since my upper back is lacking and my lat width is pretty solid at this point.
[quote]Cephalic_Carnage wrote:
(don’t think I’m criticizing the guy who posted that incline rear flye vid or Defranco or whatever, I just want to get you guys thinking about exercise selection and purpose here)
[/quote]
Never crossed my mind… 
[quote]Cephalic_Carnage wrote:
Rear delts were always a weak point for me… Only very few exercises hit them good enough AND allow for a good amount of progression/speed of progression to actually make a difference in my case…
[/quote]
Which exercises did you find that worked?
Wolfe style face pulls
Make sure you don’t turn it into a lat pulldown. Lean back, you don’t necessarily need to fully extend the arms or anything…
[quote]Mateus wrote:
[quote]Cephalic_Carnage wrote:
Rear delts were always a weak point for me… Only very few exercises hit them good enough AND allow for a good amount of progression/speed of progression to actually make a difference in my case…
[/quote]
Which exercises did you find that worked?[/quote]
Wolfe face pulls, Dead Stop bent-over raises off a block (i.e. the DB’s come down on a block because I can’t really set them down on the floor without rounding my back)… Certain reverse pec decks… Having the right technique (you gotta experiment some whether you want your scapulae retracted throughout the movement or want to retract on the positive and let them come apart on the negative or whatever).
Face pulls eh? never seen those, might have to give em a try now.
(Regular face pulls are done differently, but don’t allow for nearly enough weight being used… Basically you take a long rope attachment or some such and pull it apart and up to your eyes or so, like you’re getting the middle of a shoulder press… More external rotation in there than in the wolfe pulls, sort of a rehab/prehab exercise)
On the wolfe pulls, you do them sort of like you set up your shoulder blades for a pl bench, just make that a rep basically (if that makes sense).