How to do the Reverse Pec Deck
Sit facing the machine with your chest on the pad and the handles set at shoulder height.
Grab the handles with your arms almost straight.
Open your arms back until they line up with your body, squeezing your shoulder blades.
Return slowly forward.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
Alternatives
Same muscles, similar movement: swap in one of these if the Reverse Pec Deck doesn’t suit your gym or your joints.
Train smarter
- How to get bigger shoulders: all three delt headsHow to get bigger shoulders: train front, side and rear delts right, how many sets of presses and raises a week, a weekly plan and joint-friendly tips.
- Rear delt workout: build the back of your shouldersA rear delt workout that works: why the rear delts matter for shoulder size and health, the best rear delt exercises, technique fixes and how many sets a week.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
