Pectoral Fly/rear Deltoid Machine

The pectoral fly rear deltoid exercise is a combination movement that targets both the pectoral muscles (chest) and the rear deltoids (back of the shoulders).

To perform this exercise:

1. Start by sitting on a flat bench with a dumbbell in each hand.
2. Lean forward and place your chest against your thighs, keeping your back straight.
3. Extend your arms straight out to the sides, with your elbows slightly bent and your palms facing each other.
4. Engage your core and squeeze your shoulder blades together.
5. Keeping a slight bend in your elbows, raise your arms up and out to the sides until they are parallel to the floor.
6. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
7. Repeat for the desired number of repetitions.

It's important to maintain proper form throughout the exercise. Avoid using momentum or swinging your body to lift the weights. Focus on using your chest and rear deltoids to control the movement.

Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. If you have any pre-existing shoulder or chest injuries, it's recommended to consult with a fitness professional before attempting this exercise.