How to perform the Chest Supported Rear Delt Fly
- 1Set an incline bench so it’s slightly raised, lie face down with your chest on the pad, feet firmly on the floor, and hold a dumbbell in each hand hanging straight down under your shoulders with a soft bend in your elbows and palms facing each other. Keep your chest and forehead close to the bench, tighten your abs, and let your shoulders relax away from your ears.
- 2Raise the dumbbells out to the sides in a wide arc until your hands are about in line with your body, squeezing the back of your shoulders and upper back, then slowly lower them back down under control. Exhale as you lift the weights, pause briefly at the top, and inhale as you lower them back to the starting position.
Coach tips
- Think about leading with your elbows, not your hands, so you really feel the back of your shoulders instead of your traps doing all the work.
- Keep your chest glued to the bench and avoid swinging or jerking the weights; lighter weights with control will hit the muscles better and protect your shoulders.
- Keep your neck neutral by looking slightly down, not forward, to avoid straining your neck and upper traps.
Train shoulders smarter
One rep, one set. Hypro turns the Chest Supported Rear Delt Fly into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Chest Supported Rear Delt Fly weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Chest Supported Rear Delt Fly fits right into proven hypertrophy and strength templates.
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