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Thread: rear delts for benching

  1. #1
    Senior Member jtteg_x's Avatar
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    rear delts for benching

    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?

  2. #2
    Go Bears Pete22's Avatar
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    As stabilizers and for overall shoulder health and stability. Try DB rows, face pulls, reverse pec deck, and band pull-aparts.
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  3. #3
    Senior Member Virtron's Avatar
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    I like chest supported reverse flyes... it works wonders.
    When I die. I want to be frozen. And if they have to freeze me in pieces, so be it. I will wake up stronger than ever, because I will have used that time, to figure out exactly why I died. And what moves I could have used to defend myself better now that I know what hold he had me in.

  4. #4
    Westside Bencher Travis Bell's Avatar
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    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.


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  5. #5
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    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.
    6'0"--198# USAPL / IPF powerlifter
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  6. #6
    THE 800 QUEST NickAus's Avatar
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    All of the above, thick rear delts will help stop you flattening out too.
    I have found training rear delts really helps my bench.

  7. #7
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    H-rolls require to have some flexability.......... just a warning! I couldn't do them at first had to work on my flexability.

  8. #8
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    Quote Originally Posted by Virtron View Post
    I like chest supported reverse flyes... it works wonders.
    Agreed! I do these after face-pulls on ME bench day.

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