Reverse Pec Deck

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Adjust the seat height so the handles are at shoulder level, sit facing the machine chest-forward, and grip the handles.
• Keep your elbows high, slightly bent, and aligned with your shoulders throughout the movement.
• Push the handles outward and backward in a wide arc using the rear shoulders until they are in line with your torso.
• Return the handles under control to the starting position without letting the weight plates touch.

Common mistakes

• Shrugging the shoulders up toward the ears, shifting tension from the rear delts to the upper traps.
• Bending the elbows too much during the movement, which reduces the lever arm and shoulder activation.
• Arching the lower back excessively or pulling the chest off the pad to generate momentum.

Frequently asked questions

How does grip variation affect the reverse pec deck?

A neutral grip (palms facing each other) targets the rear deltoids, while a pronated grip (palms down) may slightly increase middle trapezius recruitment.

Should my chest stay in contact with the pad throughout the movement?

Yes, keeping your chest firmly against the pad prevents your torso from moving and ensures the work is isolated to the upper back and shoulders.

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