< strong>How to avoid more back muscle involvement in reverse flyes?
The reverse fly (a horizontal shoulder abduction movement) is a great movement for training the rear deltoid muscles, but many people often fail to understand this seemingly simple movement!
They say it’s an exercise to train the rear deltoid muscles, but why do I always feel that my upper back exerts more force?
I believe you have also encountered such confusion! Today we are going to talk about this action!
The reverse fly is actually a horizontal shoulder abduction movement. The action of the shoulder joint expanding backwards on the horizontal plane!
As for shoulder abduction, our glenohumeral joint and scapula are actually used. In other words, our deltoid muscles, mid-back trapezius muscles, and rhomboids are all used. This cannot be changed.
However, we can use some techniques to focus on the posterior deltoid muscles
Below we will introduce it from the rules of joint motion
Scapulohumeral rhythm mentions: During the abduction of the shoulder joint, both the humerus and the scapula will participate in the movement
Shoulder lateral During abduction
0-30° scapula immobility
30-90° humerus abduction 2° scapula movement 1°
90-180° humerus abduction 1° Scapula 1°
According to the scapulohumeral rhythm: when the shoulder moves normally at 90 degrees in front, the scapula will be less involved, mainly the glenohumeralThe joints are responsible! The deltoid muscles are mainly responsible for the flexion and abduction of the glenohumeral joint!
After 90 degrees, the scapulae will participate in more movements. At this time, the scapulae will be closer and clamp your middle back muscles to participate more!
So, if you are targeting the posterior delts, remember not to open your shoulders too far back during the reverse fly! Don't let your shoulder blades sit too close together!
There are some tips you can refer to:
1. Keep your elbows outward and at the same level as your shoulders and wrists.
2. Tuck your shoulders, use force to abduct your shoulders, and then draw your arms to draw an arc and spread them backwards.
3. Use your shoulders and elbows to drive your arms back, and move your upper arms instead of retracting your shoulder blades. Keep your elbows slightly bent as you swing your arms back.
