What equipment do you need for the machine reverse flyes?

You need machine to do the machine reverse flyes.

What is a good machine reverse flyes?

For men, a good machine reverse flyes is about a 210 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 85 lb and elite lifters pass 365 lb. For women, the standards run from about 30 lb to 192.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Machine

Machine Reverse Flyes

How to do the machine reverse flyes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Machine
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Fly
Mechanic: Isolation

Find more:Shoulders exercises Machine exercises

How to do it

Sit at a pec deck machine, gripping the handles. With arms slightly bent, push the handles outward and back, focusing on the rear delts. Return slowly.

1Sit facing the pec deck machine and push the handles out and back with slightly bent arms; you should feel your rear delts and upper back contracting
2Keep your chest against the pad and squeeze your shoulder blades together at the end of the movement
3Control the return to feel a stretch across your chest before repeating

Common mistakes

Don't let your shoulders shrug up toward your ears or your chest collapse off the pad
Avoid using momentum or shifting your torso to get the weight moving
Don't flare your ribcage or arch your lower back during the exercise