How to perform the Reverse Pec Deck
- 1Sit on the machine facing the pad, set the seat so the handles are at about shoulder height, place your chest gently against the pad, and grab the handles with your arms slightly bent and shoulders relaxed down. Plant your feet on the floor and keep your back tall, looking straight ahead or slightly down.
- 2Keeping a slight bend in your elbows, open your arms out and back in a wide arc until your hands are roughly in line with your shoulders, then slowly return to the start without letting the weights slam. Exhale as you open and squeeze the back of your shoulders, inhale as you return, using a smooth, controlled 2–3 seconds out and 2–3 seconds back rhythm.
Coach tips
- Keep your chest lightly pressed into the pad and avoid leaning or twisting your body to move the weight.
- Don’t shrug your shoulders up toward your ears; keep them down and relaxed so you feel the work in the back of your shoulders, not your neck.
- Use a weight you can control without swinging, focusing on a strong squeeze at the back and a slow, controlled return.
Train shoulders smarter
One rep, one set. Hypro turns the Reverse Pec Deck into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Reverse Pec Deck 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 Reverse Pec Deck fits right into proven hypertrophy and strength templates.
Related exercises
Machine Lateral Raise
Shoulders (Side Delts) · Machine
Shoulder Press Machine
Shoulders (Front Delts, Side Delts) · Machine
Smith Machine Overhead Press
Shoulders (Front Delts, Side Delts) · Machine
6 Ways Dumbbell Raises
Shoulders (Front Delts, Side Delts) · Dumbbell
Arnold Press
Shoulders (Front Delts, Side Delts) · Dumbbell
Barbell Front Raise
Shoulders (Front Delts) · Barbell