Chest Supported Rear Delt Fly

The chest supported rear delt fly is the cleanest way to train the posterior deltoid, because the bench does the one thing willpower cannot: it stops you cheating. Lying face down on an incline bench with the torso supported, there is no hip drive, no torso swing and no way to turn a fly into a row when the set gets hard. What remains is the rear deltoid, with the rhomboids and middle trapezius assisting, raising the arms out to the sides against gravity. That matters because the rear delt is small, easily overpowered by larger muscles, and almost never trained directly in a normal pressing-heavy programme. Set the bench at an angle that lets your arms hang clear of the floor, keep a slight fixed bend in the elbows, and pick a weight that lets the arms reach parallel without shrugging.