View Full Version : rear delts for benching

08-02-2009, 11:29 PM
On a PL bench technique, how does the rear delts come into play? Secondly, what are some good lifts that will hit the rear delts that are beneficial toward benching?

08-03-2009, 06:42 AM
As stabilizers and for overall shoulder health and stability. Try DB rows, face pulls, reverse pec deck, and band pull-aparts.

08-03-2009, 08:38 AM
I like chest supported reverse flyes... it works wonders.

Travis Bell
08-03-2009, 08:53 AM
on the AtLarge webpage we have a video of George Halbert doing some H-rolls. It's been a massive help to my shoulders and rear delts.

Rear delts help stabilize your shoulders when benching, since the front delts obviously get stronger, you need to balance out your shoulder development by getting bigger rear delts

don't forget to hit the upper back as well.

08-03-2009, 09:02 AM
when bringing the bar down, pull your arms out towards pinkies will activate your rear delts/lats & take some weigh off your chest.
Try it out..you'll feel it a bit.

08-03-2009, 05:30 PM
All of the above, thick rear delts will help stop you flattening out too.
I have found training rear delts really helps my bench.

Rob Luyando
08-03-2009, 05:40 PM
H-rolls require to have some flexability.......... just a warning! I couldn't do them at first had to work on my flexability.

08-03-2009, 07:32 PM
I like chest supported reverse flyes... it works wonders.

Agreed! I do these after face-pulls on ME bench day.