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-   -   How To Do Rear Delt Flyes (http://forums.lylemcdonald.com//showthread.php?t=29258)

lylemcd 08-20-2014 07:59 AM

How To Do Rear Delt Flyes
 
https://www.youtube.com/watch?v=LHsIbsq5dlM

This is somene doing them exactly as I described them on FB a while back.

Shoulders protracted, palms facing down, NOT retracting the shoulders at the back.

Do them like this.

lightng 08-20-2014 08:58 AM

Quote:

Originally Posted by lylemcd (Post 266768)
https://www.youtube.com/watch?v=LHsIbsq5dlM

This is somene doing them exactly as I described them on FB a while back.

Shoulders protracted, palms facing down, NOT retracting the shoulders at the back.

Do them like this.

Hey Lyle, i've been doing rear delt flyes while holding the neutral grip bars of the same machine that people use for the chest flye version. Does this variant de-emphasize the rear delts and put emphasis on other muscles of the upper back?

I've been feeling more of a contraction in what seems to me like my rear delt (but i wouldn't been surprised if its another muscle group nearby)

lylemcd 08-20-2014 09:00 AM

I DETEST repeating myself

"palms facing down"

lightng 08-22-2014 06:49 AM

Quote:

Originally Posted by lylemcd (Post 266777)
I DETEST repeating myself

"palms facing down"

Something tells me you've already seen this publication by Brad, but he did a study which suggests that subjects who performed the machine movement with a neutral grip showed significantly greater rear deltoid EMG activity than palms down

http://www.ncbi.nlm.nih.gov/pubmed/23302754

Birdoftruth 08-22-2014 09:04 PM

on top of what lightning said. I have found not only with myself but also with clients, that retracted shoulders tended to help with improve the rotator cuff stability than protracted

lylemcd 08-23-2014 06:20 AM

We can debate the validity of EMG all day long. Let's not. Mecanically palms neutral rotates the real delt to a worse line of pull. I don't care that they are firing more per se. I care that they are in line with the line of resistance. EMG won't determine taht since it only looks at gross firing levels.

And we're not talking about RC stability. packed shoulders may improve that. But it also will decrease the amount of horizontal humeral ABduction.

NOAMattD 09-19-2014 08:48 AM

With machines, cables etc. where you can't always set yourself up EXACTLY in line with the resistance because the increments on the seat/pulley are too big, do you recommend having the angle of pull be a little high or a little low? or does it not matter?

lylemcd 09-19-2014 01:04 PM

Why can't you set up the line of pull appropriately?

fundamentals 09-21-2014 10:19 PM

Some gyms have the fly machine with the handles only going vertically and no handle that goes horizontally, that's why.

lylemcd 09-22-2014 07:18 AM

Quote:

Originally Posted by fundamentals (Post 268645)
Some gyms have the fly machine with the handles only going vertically and no handle that goes horizontally, that's why.

It's a shame that you have no capacity to adjust where your body is in space to change the line of pull then.


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