Reverse Pec Deck

준비 자세

1. 01Set the seat so the handles sit at shoulder height.
2. 02Sit chest against the pad facing the machine.
3. 03Grip the handles with arms extended forward.
4. 04Soften the elbows and pull the shoulders down.

수행

1. 01Open the arms out to the sides in a wide arc.
2. 02Lead with the elbows, not the hands.
3. 03Stop in line with the torso while squeezing the rear delts.
4. 04Return slowly under control to the start.

체크포인트

• -Elbows stay slightly bent throughout.
• -The chest stays pinned to the pad.
• -Rear delts drive the movement, not the traps.
• -The arc stops level with the body, not behind it.

흔한 실수

• -Shrugging and letting the upper traps take over.
• -Bending and straightening the elbows like a row.
• -Using momentum to fling the handles open.
• -Going too heavy and losing rear-delt tension.