How to perform Leverage Machine Chest Fly with proper form
Setup
- Adjust the Seat: Sit on the machine and adjust the seat height so that your arms are at chest level when grasping the handles.
- Position Yourself: Place your back firmly against the padded backrest. Your feet should be flat on the floor.
Grip
- Hold the Handles: Grasp the handles with a neutral grip, palms facing each other.
- Elbow Position: Keep your elbows slightly bent throughout the movement to reduce strain on your joints.
Movement
- Starting Position: Begin with your arms extended out to the sides, maintaining tension in your chest.
- Execution: Slowly bring the handles together in a controlled manner, focusing on contracting your chest muscles.
- End Position: Bring the handles close together without letting them touch, maintaining tension in your chest.
Return
- Controlled Reversal: Gradually return to the starting position, ensuring that your elbows remain slightly bent and that you feel a stretch in your chest.
Tips
- Breathing: Exhale as you bring the handles together and inhale as you return to the starting position.
- Focus on Form: Keep your movements slow and controlled to maximize muscle engagement and minimize risk of injury.
- Avoid Overextending: Do not let the weights fall or swing; maintain a smooth, deliberate motion.
Common Mistakes
- Rushing the Movement: Prioritize control over speed.
- Using Too Much Weight: Choose a weight that allows you to maintain proper form and avoid straining.
Exercises
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms