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Machine Fly Exercise Instructions and Video Weight Training Guide

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4 views

Machine Fly Exercise Instructions and Video Weight Training Guide

Uploaded by

erdinhaziri14
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CHEST | EXERCISE DATABASE

Machine fly
By Edward Lord December 3, 2016

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Exercise details
Target muscle: Sternal (Lower) Pectoralis
Major
Synergists: Clavicular (Upper) Pectoralis
Major, Biceps Brachii (Short Head),
Pectoralis Minor, Serratus Anterior
Mechanics: Isolation
Force: Push

Starting position
1. Sit on the fly machine with your back
pressed firmly against the back support.
2. Grasp the levers at shoulder height.
3. Internally rotate your shoulders so that your
wrists, elbows, and shoulders are level.

Execution
1. Keeping your elbows slightly bent, exhale
as you push the levers together.
2. Inhale as you reverse the motion until you
feel a mild stretch in your chest or
shoulders.
3. Repeat.

Comments and tips


Adjust the fly machine for comfort and
proper back support.
Keep the movement slow and deliberate.
By internally rotating your shoulders (so
that your wrists, elbows, and shoulders are
level), you better isolate your pectoralis
major because the origin and insertion of
the muscle are brought more into line.
The machine fly is not a major mass-
building exercise. As an isolation exercise, it
is useful if you want to warm up your chest,
pre-exhaust it before the compound chest
exercises, or flush it at the end of a chest
workout.
The machine fly doesn’t target your inner
chest. This is a myth. It is not possible to
emphasize your inner chest. The only ways
to produce more inner chest definition are
to reduce your body fat level and keep
building your chest using compound
exercises.
Another popular myth regarding the
machine fly is that it stretches your pecs to
give you a broader chest.
Also known as the seated lever fly.
The levers of the fly machine can usually be
adjusted to perform the machine reverse fly
exercise, which targets your posterior
deltoid.
See also the dumbbell fly and the seal
push-up.

Machine fly video

Sources
ExRx.net, Lever Seated Fly

#biceps brachii #isolation

#lower pectoralis major #machine

#pectoralis minor #push #serratus anterior

#upper pectoralis major

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