The reverse pec deck is the pec deck backwards: you sit facing the pad and sweep your arms back to work the rear delts.
1Starting positionStart2End positionFinish
Setup
Sit facing the pad with your chest against it and the handles at shoulder height. Take them with a neutral or overhand grip, arms nearly straight. Set the seat so your arms travel parallel to the floor.
Execution
Sit facing the pad, grab the handles at shoulder height — starting position.
Sweep your arms out and back in an arc, squeezing your rear delts, elbows slightly bent.
Pause, then return your arms slowly to the starting position.
Common mistakes
Squeezing your shoulder blades as hard as you can — that turns it into a row; sweep with your arms, blades mostly still.
Lifting your chest off the pad — keep it there the whole set.
Bending your elbows more and more — the elbow angle stays fixed.
Jerking out and letting it slam back — even tempo both ways.
Alternatives
Equipment taken or the movement doesn't suit you — try Bent-Over Dumbbell Rear Delt Fly, Face Pull, Cable Rear Delt Fly. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
