[betoasphyxiation46]

can anyone explain how exactly these are done????

[ZackKnight]

what do you mean? isn't it just basically sitting in the opposite direction and pushing with either your elbows or with the handles backwards to work the rear delts and slightly work the rhomboid? Anybody else wanna chime in here?

[JD is HUUGGAAHH]

search on youtube.com

Lots of videos showing you how to perform certain exercises

I would search and post a link for you but im @ work and dont have access to that site.

[miggitymags]

On the pec deck machine, there should be pins on top for each 'arm' that allow a different range of motion. What you want to do is move each 'arm' all the way to the "back" of the machine so when you sit down FACING the back pad (or FACING the weight stack), the two 'arms' should be directly in front of you. Reach out and grab each handle with your arms slightly bent and pull the 'arms' apart, squeezing your shoulder blades together and 'try' to touch your hands together behind your back (this is obviously over exaggerarted, but you get the idea)...

dang. that is difficult to try and explain..

[YM123]

seriously do a search!!

[bigbull]

do a search bro

[Cain Marko]

Originally Posted by miggitymags

On the pec deck machine, there should be pins on top for each 'arm' that allow a different range of motion. What you want to do is move each 'arm' all the way to the "back" of the machine so when you sit down FACING the back pad (or FACING the weight stack), the two 'arms' should be directly in front of you. Reach out and grab each handle with your arms slightly bent and pull the 'arms' apart, squeezing your shoulder blades together and 'try' to touch your hands together behind your back (this is obviously over exaggerarted, but you get the idea)...

dang. that is difficult to try and explain..

Nice try tho miggity

[Kaboom]

Not all pec decs are capable of doing it though.The lame ones where you put your forearms on the pad usually dont adjust all the way back.

[KM]

After 2 minutes of searching...

YouTube - AFT 107

Not the best form, but that's the general idea lol.