When it comes to sculpting a stronger, more defined upper body, understanding the nuances between bent-over rear delts and back flyes is essential for anyone looking to perfect their form. These two exercises target similar muscle groups but require different techniques and approaches to maximize their effectiveness. In this article, we’ll break down the key differences, highlight common mistakes, and provide expert tips that will help you harness the full potential of these movements. Whether you’re a seasoned gym-goer or a newcomer eager to enhance your workout routine, you’re in the right place to elevate your fitness journey.
Understanding Bent-Over Rear Delts Benefits
If you’ve ever tried to identify the unsung heroes of shoulder workouts, bent-over rear delts might just take the cake. You know, those dreaded exercises that can leave you feeling a bit like a pretzel? They target the often neglected, rear deltoids, helping establish muscle balance and stability in your upper body. It’s like giving a thorough cleaning to the corners of your room—those areas you forgot about might just shine the brightest.
Enhanced Posture and Shoulder Stability
Performing bent-over rear delt exercises not only sculpts your shoulders but also enhances your overall posture. When your rear delts are strong, they help pull your shoulders back, which is essential if you spend hours hunched over a desk (and let’s be honest, most of us do). Imagine opening up your chest like a flower blooming under the sun; there’s something incredibly liberating about standing tall and confident. Plus, it’s the simplest way to avoid the dreaded “tech neck” as we scroll on our devices.
Improved Muscle Symmetry
Want to feel like a superhero in a fitted shirt? Strengthening your rear delts can improve muscle symmetry, giving your upper body a more balanced appearance. It’s kind of like making sure your front yard doesn’t look like a jungle while the backyard is an immaculate garden. When your shoulders are well-rounded, it not only looks good but also contributes to your foray into a healthier physique.
Vital for Strength Training Progress
Don’t underestimate the importance of strong rear delts in your strength training journey. These muscles play a crucial role in various pulling movements—think deadlifts and rows. Weak rear delts can easily lead to injuries because your body tries to compensate with other muscles. It’s like trying to play a symphony where half the instruments are out of tune; the music of your workouts just won’t resonate properly. Strong rear delts ensure that when you lift, you do so safely and effectively, allowing you to progress in your strength routine.
Boosting Athletic Performance
If you’re into sports or any physical activity, having a solid rear delt foundation can boost your athletic performance. Whether you’re swinging a racket or playing football, they aid in stabilization and force generation. Think of your rear delts as the sturdy foundation of a well-constructed house; without them, the roof (or your upper body movements) might come crashing down just when it matters most. Training them enhances not only aesthetics but functionality, making them key components for athletes.
The Science Behind Back Flyes
Understanding what happens behind the scenes when you perform back flyes is essential for perfecting your form and maximizing muscle gains. This exercise is like a magic show for your rear deltoids, bringing together multiple muscle groups to create an upper-body masterpiece. When you engage in back flyes, you’re not just puffing air – you’re actively recruiting your muscles to work synergistically, which is where the science comes in.
Muscle Activation
At the core of back flyes lies a unique blend of muscle activation. Primarily targeting the rear delts, this exercise also engages the trapezius, rhomboids, and infraspinatus muscles. These muscles work together to stabilize the shoulder joint while allowing for a greater range of motion. Think of your rear delts as the unsung heroes of your shoulder workouts; they keep everything in balance, just like a well-trained circus performer juggling flaming torches while riding a unicycle.
Here’s a nifty breakdown of muscle engagement during back flyes:
| Muscle Group | Primary Function |
|---|---|
| Rear Deltoids | Shoulder extension and abduction |
| Trapezius | Stabilizes shoulder blades |
| Rhomboids | Retracts shoulder blades |
| Infraspinatus | Shoulder rotation and stabilization |
Movement Mechanics
Now, let’s talk about the mechanics of movement. When you perform back flyes, it’s crucial to maintain the correct posture – lean forward slightly with a flat back, keeping your chest proud as if you’re trying to impress your grandma at a family gathering. This positioning helps to isolate the rear delts better and prevent your back from taking on extra strain, which can lead to injuries or less effective workouts.
As you lift those weights, remember that slow and controlled movements are key. You want to feel the contraction of your rear deltoids as you raise your arms outward. Think of it like trying to spread your arms wide enough to embrace all of your friends at a reunion – you want to feel the stretch and contraction, but not too much force that you end up pulling a muscle.
Studies have shown that eccentric training (the lowering phase of the movement) can help stimulate more muscle growth than just focusing on concentric movements (the lifting phase). So, as you lower the weights, give those rear delts a moment to savor the stretch. It’s the difference between a busy street taco truck and a five-star restaurant; one might fill you up, but the other takes its time to create something extraordinary.
Balancing with Bent-Over Rear Delts
While we’re on the topic, you might be wondering how back flyes stack up against bent-over rear delts. They both target similar muscle groups but offer different benefits. Back flyes are superb for isolation, while bent-over rear delts engage the core and create great stability. It’s like choosing between a slick sports car and a sturdy all-terrain vehicle – both will take you places; it just depends on your destination.
Incorporate both exercises into your routine for a more rounded approach to shoulder training. You’ll be harnessing the best of both worlds while keeping things spicy in your workouts. Just like a good barbecue, variety is what keeps your fitness plate interesting. If you’re unsure where to start, consider alternating between the two exercises during your sessions to find your groove and see which one gets those rear delts singing the loudest!
Perfecting Your Bent-Over Form
When it comes to maximizing your gains in the gym, the right form can be as essential as the weight on the bar. Ever tried lifting like a walrus on a unicycle? Yeah, not ideal! For bent-over rear delts and back flyes, nailing down your form is crucial not just for effectiveness but also to avoid injuries that have you crying more than a kid who dropped their ice cream cone.
Find Your Balance
The bent-over position can feel quite precarious at first, similar to that wobbly tower of books we used to build as kids—awesome in theory but a disaster waiting to happen! Start by hinging at your hips instead of bending at the waist. Imagine you’re trying to touch your toes without actually going all the way down. Your torso should remain parallel to the ground, while your back stays straight—think about keeping a line between your head and your tailbone.
To achieve this, here’s a simple checklist:
- Feet shoulder-width apart: Create a solid base; no one wants to be the person who tips over mid-rep.
- Engage your core: Activate those abs like you’re about to get punched; it’ll keep you stable.
- Soft knees: Slightly bend those knees, but not too much—this isn’t your high school prom, you don’t want to overdo it!
Control the Movement
Once you’re stable and feeling like a gym ninja, it’s time to focus on the actual fly movement. Slow down, my friend! It’s not a race; you’re not a cheetah trying to catch prey here. Controlled movements are key. The whole point of these exercises is to engage those targeted muscles, not to flop around like a fish out of water. When lifting weights for rear delts or using cables, aim for 2 seconds up, 2 seconds down. This will enhance muscle engagement—seriously, you won’t believe the difference!
Here’s a quick tip: If your weights feel too light, don’t fall for the temptation to rush through. Your muscles will thank you later when they’re growing and sculpting pretty much like clay in a potter’s hands. Think of it this way: it’s like whipping up a gourmet dish—I mean, no one wants to taste a half-baked soufflé, right?
Adjust Your Grip
How you grip those weights is the cherry on top of your form sundae. You might be surprised at how much your grip influences the effectiveness of the exercise. For rear delts, using a neutral grip can help keep the tension in the right muscles—think of it as giving your delts a loving hug while they’re working hard. Meanwhile, flyes often benefit from a pronated grip, where your palms face downwards. This slight tweak can ensure you’re targeting your muscles more effectively.
If you’re unsure, try experimenting with both grips and see what feels best for you. Just like how everyone has a different way to make the perfect cup of coffee, there’s no one-size-fits-all approach here. You might even chuckle at that moment you realize you’ve been lifting the same way as your gym buddy, who swears that coffee doesn’t actually work in the morning.
In the world of fitness, we’re all trying to find that sweet spot of form and function—so don’t hesitate to make adjustments as you learn. After all, proper form isn’t just about looking good in the mirror; it’s about feeling strong and confident as you crush those workouts!
Comparative Analysis: Rear Delts vs Back Flyes
Understanding the nuances between bent-over rear delts and back flyes can feel like trying to decipher a complicated recipe. They both target the upper back and shoulder areas, yet they approach these muscle groups from different angles, literally and figuratively. While the bent-over rear delts variation focuses on a straightforward, hinge-at-the-hips technique, the back flyes introduce a horizontal movement that can sometimes resemble a flapping bird, if you’re doing it right. So, which one is the great culinary hero of shoulder workouts, and which would effectively be the side dish? Let’s dig into their differences and benefits.
Target Muscle Groups
At the heart of it, both exercises engage your deltoids and rhomboids, but their emphasis differs quite a bit. Here’s a quick breakdown:
- Bent-Over Rear Delts: Mostly targets the posterior deltoids while engaging the upper back and traps.
- Back Flyes: Also hits those rear delts, but extends its reach to the teres major and muscles across the shoulder blades, promoting broader shoulder strength.
Think of the bent-over rear delts as the reliable workhorse in your gym routine—it’s focused, straightforward, and packs a punch for building strength. The back flyes, on the other hand, are more like that quirky chef who throws in unexpected touches, truly working your stabilizers and adding depth to your shoulder development. If you find yourself zipping through exercises without much focus on form, know that these two can be fantastic complements, unlocking the door to a more sculpted upper body.
Movement Mechanics
When it comes to execution, the two movements offer distinct experiences. The bent-over rear delts lend themselves to a more controlled descent and ascent, tempting you to slow down and feel the muscle engage. Here’s how:
- Bent-Over Rear Delts: With slight bends in your knees and your torso angled downward, you’ll draw the weights to your sides, feeling that targeted burn like an unexpected spicy bite.
- Back Flyes: Performed either seated or bent over, this movement allows for a wider arc, almost like you’re mimicking the majestic spread of wings. However, be cautious—too much flapping, and you might just end up in the dreaded “workout fail” YouTube compilation.
Here’s the kicker: proper form is essential for both. Misalignment can transform your workout from heroic to “what just happened?” faster than a dog chasing a squirrel. Stay mindful of your position and don’t hesitate to look in that gym mirror to ensure the form is on point (we’ve all had those moments!).
Conclusion of Comparison
Deciding which movement reigns supreme may come down to personal preference or your unique fitness goals. If you’re aiming for that muscle activation ninja status, consider alternating the exercises or even integrating them into supersets. They can harmonize beautifully, almost like a perfect duet on that 90s pop playlist we all secretly love.
Incorporating both movements offers a well-rounded approach to shoulder training. As ongoing research and fitness trends unfold, keep an eye out for new techniques or variations that could add to your routine. Ultimately, the best way to determine what works for you is by trial and discovery, sprinkled with a pinch of patience. After all, like finding the perfect coffee shop, it often takes a couple of tries to find your personal blend!
Common Mistakes in Rear Delta Exercises
Getting the form right for rear delt exercises is like whipping up a secret sauce; miss one ingredient, and it can change the whole flavor. A solid understanding of common pitfalls can prevent frustration down the line and help you reap the benefits of your hard work. Let’s dig into the most frequent mistakes folks make when tackling rear delt exercises like the Bent-Over Rear Delts and Back Flyes, and a few tips to ensure you’re on the right track.
Neglecting Proper Posture
One of the most common blunders during these exercises is forgetting about posture. Trying to power through your set hunched over like a turtle will put unnecessary strain on your back and negate the whole purpose. Keep that chest out and shoulders back! Here’s a quick checklist for maintaining posture:
- Feet shoulder-width apart: This creates a stable base.
- Hinge at the hips: Tilt your torso forward, not curving your back. Think about a bicycle being pedaled rather than a question mark!
- Engage your core: Picture your abs as a girdle holding everything together.
When you’re not erect, or at least not leaning over the weights correctly, you might end up targeting your traps instead of those precious rear delts. It’s like trying to bake a cake without putting it in the oven—no good’s gonna come from it!
Using Excessive Weight
Another classic mistake is that ego lift. We’ve all seen someone strutting into the gym, loading up weights like they’re prepping for the Arnold Classic. But if you’re swinging weights that are too heavy, you’re doing more harm than good. Instead of isolating those rear delts, you may inadvertently recruit other muscles to compensate. Here are some pointers:
- Start light: Use a manageable weight to focus on form first. If you need to flail around to lift the dumbbells, they’re probably too heavy!
- Control the motion: A slow, controlled movement ensures you feel the burn in the right spot. Aim for 2 seconds up and 3 seconds down. Make it feel like torturing a bad piece of meat; give it all your love but make sure it doesn’t escape the skillet!
So before you try to lift the same weight as your buddy who looks like a Greek god, check in with yourself. Remember, those rear delts don’t just want to be worked; they want to be loved!
Focusing on Quantity Over Quality
let’s talk about the ever-tempting allure of churning out reps like you’re on a conveyor belt. The idea is, “More is better,” right? Wrong! A classic case of quantity overshadowing quality. Hyper-focusing on the number can lead to sloppy form, where you’re swinging the weights without actually engaging those rear delts. Aim for quality over quantity by following these guidelines:
- Set rep limits: Instead of an arbitrary number, focus on controlled sets of 8-12 reps where you can maintain form.
- Mind-muscle connection: Feel the muscles you’re working. Think of them like your favorite local football team—support them, feel their triumphs (and failures), and actually make an effort to connect.
Being mindful of what you’re doing is half the battle. If you can focus on every rep feeling like a celebration of those hard-earned rear delts, the results follow suit!
Overlooking Recovery
Lastly, in our quest for sculpted rear delts, don’t forget about recovery. Training is only part of the process, but people often overlook the vital rest period. If your muscles are like sponge cakes absorbing all that delicious batter, they also need a little time in the oven to rise properly.
- Rest those delts: Aim for at least 48 hours between rear delt workouts to allow time for muscle repair and growth.
- Stay hydrated and fuel your body: Think of water and nutrition as the icing on the cake; without it, it’s going to be a sad dessert!
As you sharpen your focus and remind yourself of these common mistakes, you’ll handle Bent-Over Rear Delts and Back Flyes like a pro, turning those mountains of muscle in the back into a lovely landscape.
Maximizing Muscle Activation in Back Flyes
Maximizing muscle activation during back flyes is essential for targeting those rear deltoids effectively. Imagine you’re a bird flapping its wings — that whole upward and outward motion should be the core of your focus as you perform the exercise. The key to triggering those muscle fibers lies not only in the movement itself but also in how you position your body and engage your muscles throughout the entire range of motion.
Key Techniques for Optimal Activation
To really get the most out of your back flyes, there are a few techniques you should keep in mind:
- Correct Posture: Bend at your hips while keeping a neutral spine. Aim to keep your torso parallel to the ground — think about being as flat as a pancake (though we all know pancakes can be a little fluffy).
- Control Your Motion: Avoid swinging the weights. You want to lift and lower with purpose. Engage your core to stabilize your body, as if you’re about to jump over a puddle.
- Squeeze at the Top: When your arms are fully extended, focus on squeezing your shoulder blades together. This is where the magic happens. It’s like giving your muscles a high-five.
- Breath Work: Inhale as you lower the weights and exhale as you raise them. This not only helps with control but also ensures that you’re oxygenating your muscles, like watering a thirsty plant.
Choosing the Right Equipment
The choice of weights can also influence your muscle activation. While experimenting, here are some tips:
- Dumbbells vs. Resistance Bands: Dumbbells can provide a greater range of motion, while resistance bands can help maintain tension throughout the movement. Think of dumbbells as a solid brick wall and resistance bands as a stretchy rubber band — both have their advantages, depending on your workout goal.
- Weight Selection: Start light to focus on form and gradually increase the weight. It’s like walking before you run — no one wants to faceplant when trying to impress the gym crew!
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Equipment
Benefits
Considerations
Dumbbells
Greater range of motion
Need to manage stability
Resistance Bands
Constant tension on muscles
May limit range of motion
Common Mistakes to Avoid
Now, let’s chat about the classic slip-ups to watch for during back flyes:
- Using Too Much Weight: This isn’t a show of strength; it’s about effectiveness. If you’re lifting more than you can handle, your form will suffer. Feel free to go light — no one is judging, really!
- Not Engaging the Core: Forgetting about your core is like trying to balance a plate on a stick without holding the bottom. It just doesn’t work. Keep it engaged to stabilize your movements.
- Letting Your Upper Body Tip Forward: If you’re bent over too much, you risk losing the focus on your shoulders. Maintain a lift; you’re here to fly, not to dive!
paying attention to these details can drastically improve your performance in back flyes, leading to better muscle activation. Aim to constantly tweak your form and technique, like a chef perfecting a recipe. Who knows, you might just whip up the perfect dish — or in this case, the perfect rear deltoid workout!
Integrating Both Moves for Optimal Gains
It’s easy to get lost debating the merits of bent-over rear delts and back flyes, but why choose one over the other when you can have both strutting into your workout routine like a dynamic duo? Think of integrating these two exercises as creating a balanced diet for your shoulders and back. Much like you wouldn’t just eat salad for dinner and call it a day, your workout shouldn’t lean too heavily on just one exercise either!
Balancing You Out
Incorporating both moves into your training regime offers a 1-2 punch for your upper body. Bent-over rear delts shine when it comes to isolation, primarily hitting those often-neglected rear deltoids, while back flyes give your upper back a serious hug, engaging the rhomboids and traps. When you combine these exercises, you ensure not only strength but also a well-rounded muscle development that leaves you feeling balanced and powerful.
Consider trying a superset to elevate your game: Hit a set of bent-over rear delts followed by back flyes with minimal rest. The back-to-back action is like a caffeine boost for your muscles! You’ll be fatiguing your muscles in different ways, which can lead to greater muscle growth. Plus, you’ll be saving time at the gym, which counts as a win-win, right?
Personalize Your Routine
Everyone’s body is unique, much like fingerprints or the way your favorite coffee shop knows your order before you even say a word. Some people might find they have a stronger connection with one exercise over the other. If rear delts make you feel like Wonder Woman, by all means, work them into your routine more frequently. But if back flyes give you that wow factor, lean into them!
Here’s a quick reference of how to merge both moves effectively in your weekly workout plan:
| Day | Workout Focus |
|---|---|
| Monday | Bent-Over Rear Delts (3 sets of 12-15 reps) |
| Wednesday | Back Flyes (3 sets of 12-15 reps) |
| Friday | Mixed Superset (1 set each of both exercises, repeat 3 times) |
Keep in mind that an ongoing debate exists about which exercise provides the most benefit. While studies vary, it’s clear that neither should steal the spotlight entirely. Add variety with different grips or changing angles to keep your muscles guessing. This unpredictability is what engages those stubborn muscle fibers that usually hide out on the couch!
Think of what works best for you, fine-tune your form, start mixing things up, and watch your upper body transform from “meh” to absolutely marvelous.
Faq
What are the primary differences between Bent-Over Rear Delts and Back Flyes?
Bent-Over Rear Delts and Back Flyes are two distinct yet effective exercises targeting the posterior deltoids, upper back, and shoulders. The primary difference lies in the body position and the mechanics of each movement. In Bent-Over Rear Delts, you hinge at the hips, keeping a flat back, which emphasizes the rear deltoids during the lift. Conversely, Back Flyes typically involve lying on a flat bench or an incline, which allows for a more isolated contraction of the deltoids and mid-traps.
To perform Bent-Over Rear Delts, you flex forward while keeping your core engaged and your arms hanging down. You then raise the weights in a reverse motion, focusing on squeezing your shoulder blades together. In contrast, Back Flyes begin with the arms outstretched in front of you or to the sides, and you lift the weights to parallel with your shoulders, which can lead to slightly different muscle recruitment patterns. Understanding these differences is crucial for anyone looking to tailor their workout to specific goals, whether that be building mass, improving strength, or enhancing stability.
How do I ensure proper form when performing these exercises?
Maintaining proper form during Bent-Over Rear Delts and Back Flyes is essential to maximize effectiveness and minimize risk of injury. For Bent-Over Rear Delts, start by setting your feet shoulder-width apart and slightly bending your knees. Engage your core and hinge at the hips until your torso is nearly parallel to the ground. Hold the weights with palms facing each other and keep your elbows slightly bent. As you lift, focus on leading with your elbows rather than your hands, and concentrate on squeezing your shoulder blades together at the top of the movement.
For Back Flyes, positioning plays a critical role. Whether you are lying on a bench or an incline, it’s important that you maintain a neutral spine. Start with your arms hanging straight down, palms facing each other. As you lift the weights outward, ensure that your elbows remain slightly bent and your wrists stay neutral – avoid letting them drop below the level of your elbows. A common mistake here is using too much weight, which can lead to poor form and decreased effectiveness. Performing these exercises with lighter weights can promote better control and ultimately yield better results.
What are some common mistakes to avoid during these exercises?
Both Bent-Over Rear Delts and Back Flyes are vulnerable to form errors that can hinder results or lead to injury. One common mistake when executing Bent-Over Rear Delts is rounding the back. This not only increases the risk of injury but also reduces the activation of the target muscles. Another frequent error is using excessive weight, which can lead to using momentum rather than muscle engagement, ultimately sacrificing the workout’s effectiveness.
Similarly, with Back Flyes, a common mistake is to raise the weights too high. Many individuals instinctively try to lift their arms beyond shoulder height, which can shift the focus away from the rear delts and lower trapezius. Instead, the movement should be controlled, focusing on lifting to shoulder level and squeezing at the top. neglecting a proper warm-up and cool-down can also lead to muscle strain. Including dynamic stretches before your workout and static stretches after can promote healthier muscle function and recovery.
Which exercise is more suited for muscle building, and why?
The choice between Bent-Over Rear Delts and Back Flyes largely depends on individual fitness goals and experiences. If the primary goal is muscle building, Bent-Over Rear Delts may have a slight edge. This exercise enables the practitioner to handle heavier weights due to the ability to engage more muscle fibers through a compound movement. Additionally, the hinged position activates not only the rear deltoids but also the upper back and rhomboids, promoting more overall muscle hypertrophy.
On the other hand, Back Flyes may be more effective for individuals focusing on muscle endurance or sculpting the shoulder area. This isolation movement emphasizes the rear deltoids and can create more pronounced muscle separation over time. It’s beneficial to incorporate both exercises into a routine, as they target slightly different muscle areas and can lead to a well-rounded anterior and posterior shoulder development. Realistically, variations and consistency in training yield the best muscle growth results, so including both could provide a comprehensive approach.
Can these exercises be modified for beginners or advanced lifters?
Absolutely! Both Bent-Over Rear Delts and Back Flyes can be modified to fit various skill levels. For beginners, starting with light weights or even resistance bands can help build foundational strength and ensure proper form. Performing these exercises without weights, focusing on the range of motion and muscle control, is also a beneficial strategy. As proficiency increases, beginners can gradually add weight while remaining mindful of their form.
For advanced lifters, there are several methods to intensify these exercises. Techniques such as increasing the weight, performing slower lifts to enhance muscle time under tension, or even adding drop sets can elevate the challenge. Advanced lifters may also experiment with variations such as single-arm Bent-Over Rear Delts or incorporating tempo changes (e.g., slower eccentric lifting) to induce greater muscle fatigue. Regardless of skill level, implementing modifications ensures that the exercises remain effective, safe, and engaging during your training regimen.
What benefits can I expect from regularly incorporating these exercises into my routine?
Regularly incorporating Bent-Over Rear Delts and Back Flyes into your workout routine can yield numerous benefits. First and foremost, these exercises significantly strengthen the rear deltoids and upper back, counterbalancing the front shoulder and improving overall shoulder stability. This is crucial, especially for individuals who engage in activities that involve a lot of pushing (like bench pressing) as it can correct muscular imbalances and enhance posture.
Additionally, strengthening these muscle groups can improve performance in various physical activities, from athletic pursuits to everyday tasks that require shoulder mobility and stability. Research has shown that well-developed rear deltoids can lead to enhanced shoulder joint function and reduced incidence of injuries. Furthermore, the aesthetic appeal of a well-defined upper back and shoulders can boost confidence and promote a positive body image. Remember, consistency is key: aiming for 1-3 sets of each exercise 1-3 times a week, depending on your overall training regimen, can lead to notable improvements over time.
Final Thoughts
understanding the nuances between “Bent-Over Rear Delts vs Back Flyes: Perfect Your Form” is crucial not just for elevating your workout routine, but also for maximizing your results. Whether you choose to bend it like Beckham or fly it like an eagle, perfecting your form can transform your training effectiveness and ultimately enhance your shoulder stability and upper back strength.
As we’ve explored, each exercise offers unique benefits and targets different muscle fibers, making them both invaluable to any comprehensive strength training program. By focusing on your technique and finding the right balance, you can ensure that your efforts are paying off and reducing the risk of injury.
So go ahead, grab those dumbbells, and bring some finesse to your next workout! After all, who wouldn’t want to strut around with shoulders that evoke admiration and maybe even a bit of envy? Remember, it’s not just about the weight you lift, but how you lift it. Happy lifting, and may your form be as crisp as your favorite pair of gym shorts!
