I’ve skipped a couple of weeks because of my holidays, but it’s time for another weekly exercise to focus on! I have previously covered one of my favourite exercises, face pulls, which target the rear delts. Once you become aware of the importance of training the rear delts, it can be all too easy to repeat the same exercise over and over again – typically, most people regularly turn to bent over flyes. But reverse flyes on an incline bench are one of my favourite ways to build a stellar set of shoulders and upper back.
Purpose: It is crucial to target the shoulder from all angles to build a rounded muscle. A reverse incline bench flye is very similar to a regular standing bent over dumbbell flye in the way it hits your upper back and rear delts, but because you are supported by a bench it allows greater isolation of the shoulder muscles and also allows you to lift a heavier weight, as your core will not be involved. A reverse flye will also hit your traps and rhomboids, giving you a beautifully defined upper back.
Set-up: Set a bench at an incline of about 45 degrees and straddle it, facing forwards, with your abdomen and chest resting on the bench. Your knees should be bent and your feet should be on the floor either side of you, with your weight on the balls of your toes. The top of the bench should approximately be in line with your upper chest. Hang your arms loosely by your sides with a light dumbbell in each hand, facing your palms inwards.
Execution: Keeping your upper body as still as possible, focus your attention purely on the back of your shoulder and use those muscles to raise both dumbbells up to shoulder level (horizontal). Squeeze your shoulder blades together in the top position. Lower the dumbbells back down to your sides, while again using only your shoulders to do so. Your arms should remain slightly bent throughout the exercise. Be sure not to arch your back while performing the lift.
While the movement at the top should be slow and controlled, rest between reps should be as limited as possible in order to maintain pressure on the shoulders.
Chest and shoulder workout:
What is your favourite rear delt exercise?