Why Do I Feel Rear Delt Flys in My Triceps? Uncover the Surprising Truth!

Rear delt flys are an isolation exercise primarily designed to target the rear deltoids. However, many individuals report experiencing a sensation in their triceps during the exercise. This can be confusing and may lead to questions about proper form and muscle activation. In this blog post, we will explore the reasons why you may feel rear delt flys in your triceps and provide tips to enhance your technique.

Biomechanics of Rear Delt Flys

To understand why you may feel rear delt flys in your triceps, it’s essential to examine the biomechanics of the exercise. Rear delt flys involve raising your arms laterally while keeping your elbows straight and your shoulders abducted. This action primarily engages the posterior fibers of the deltoids, which are responsible for external rotation and abduction.

Triceps Involvement

While the rear delt fly is primarily a deltoid exercise, the triceps can also be activated to some extent. This is because the triceps assist in extending the elbows during the upward movement. However, the triceps should only play a secondary role in the exercise.

Factors Contributing to Triceps Activation

Several factors can contribute to increased triceps activation during rear delt flys, including:

• Incorrect Form: If you allow your elbows to bend or your shoulders to protract, the triceps will be forced to compensate for the lack of proper deltoid engagement.
• Weak Rear Deltoids: If your rear deltoids are weak, they may not be able to effectively control the movement, causing the triceps to take over.
• Overtraining: Excessive training of the triceps can lead to fatigue and reduced strength, making them more likely to be activated during other exercises.

Tips to Enhance Rear Delt Activation

To minimize triceps involvement and optimize rear delt activation during rear delt flys, consider the following tips:

• Maintain Proper Form: Keep your elbows straight, shoulders abducted, and chest up throughout the exercise.
• Focus on External Rotation: Actively focus on rotating your arms outward as you raise them.
• Use Lighter Weights: Start with a weight that allows you to maintain proper form and gradually increase it as you get stronger.
• Strengthen Your Rear Deltoids: Incorporate dedicated rear delt exercises into your routine, such as face pulls and reverse flyes.

Variations to Reduce Triceps Activation

If you continue to experience significant triceps activation during rear delt flys, you can try the following variations:

• Incline Rear Delt Flys: Perform rear delt flys on an incline bench to reduce the range of motion and minimize triceps involvement.
• Cable Rear Delt Flys: Use a cable machine to provide constant tension throughout the movement, reducing the likelihood of triceps compensation.
• Single-Arm Dumbbell Rear Delt Flys: This variation allows you to focus on one arm at a time, ensuring better control and isolation of the rear deltoids.

Key Points

Feeling rear delt flys in your triceps can be a common issue, particularly if you have weak rear deltoids or incorrect form. By understanding the biomechanics of the exercise and implementing the tips discussed in this blog post, you can effectively target your rear deltoids and minimize triceps involvement. Remember to prioritize proper form, focus on external rotation, and gradually increase the weight as your strength improves.

Popular Questions

Q: Why do I feel rear delt flys in my triceps even though I’m using proper form?

A: It’s possible that your rear deltoids are weak or fatigued. Try reducing the weight, focusing on external rotation, and incorporating dedicated rear delt exercises into your routine.

Q: Is it okay to feel some triceps activation during rear delt flys?

A: Yes, it’s normal to experience some triceps activation, as they assist in extending the elbows. However, if you feel significant triceps involvement, it’s important to adjust your form or try variations to minimize it.

Q: Can I perform rear delt flys with dumbbells and a bench?

A: Yes, you can perform incline rear delt flys on a bench with dumbbells. This variation reduces the range of motion and helps isolate the rear deltoids.