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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders