Reverse flyes, also known as rear delt flyes, are an excellent way to target the muscles in your upper back and shoulders. Doing reverse flyes on an incline bench is a great way to change up your routine and challenge your muscles in a new way.
Why Do Reverse Flyes On Incline Bench?
Doing reverse flyes on an incline bench allows you to change the angle of your arms, which targets different muscles in your upper back and shoulders. By changing the angle of your arms, you can target the rear deltoids, which are often neglected in traditional exercises.
Additionally, doing reverse flyes on an incline bench puts less strain on your lower back and helps you maintain proper form throughout the exercise.
How To Do Reverse Flyes On Incline Bench
To do reverse flyes on an incline bench, follow these steps:
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench with your arms hanging straight down and a dumbbell in each hand.
- Engage your core and lift the dumbbells up and out to the sides, keeping your arms straight.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for your desired number of reps.
Remember to keep your neck in a neutral position and avoid arching your lower back throughout the exercise.
Benefits Of Reverse Flyes On Incline Bench
Reverse flyes on incline bench offer several benefits, including:
- Targeting the rear deltoids and upper back muscles
- Reducing strain on your lower back
- Strengthening your shoulders and improving posture
- Adding variety to your workout routine
How To Incorporate Reverse Flyes On Incline Bench Into Your Workout
Reverse flyes on incline bench can be incorporated into your upper body workout routine. You can do them as a standalone exercise or incorporate them into a superset with other upper body exercises.
Start with a weight that challenges you but allows you to maintain proper form throughout the exercise. Aim for 3-4 sets of 12-15 reps, resting for 30-60 seconds between sets.
Conclusion
Reverse flyes on incline bench are a great way to target the muscles in your upper back and shoulders. By changing the angle of your arms, you can target different muscles and add variety to your workout routine. Remember to maintain proper form and start with a weight that challenges you but allows you to perform the exercise with proper form.