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
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
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
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest