Step 1: Sit in the chest fly machine so that your hands are close to eye level (adjust seat if necessary). When grasping the fly levers, your palms should be facing each other. Firmly plant your feet on the ground and keep your back firmly pressed against pad, sitting as upright as possible.
Step 2: There should be a slight stretch at the beginning of the movement and continuous tension on the chest throughout the exercises. To perform the fly, squeeze your chest and bring both levers together. Your arms should be bent and the chest should be doing the majority of the work. Imagine your elbows trying to come together to try and create more tension on your chest.
¼ REP METHOD
Step 3: When the two levers meet in the middle (it should be in line with the middle of your chest), hold for a split second.
Step 4: Instead of going directly back to starting position, allow levers to only go back ¼ of the way, squeezing again until they meet in the middle. After that ¼-rep, return to starting position, adding one ¼ rep to each full rep. Remember to keep your arms bent, your feet firmly planted on the floor and to remain as upright as possible.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached. Weight can be increased in between sets.
Benefits:
The chest fly is a great movement for your pressing muscles and is a great complimentary movement to other pressing exercises.
The path of the fly machine ensures a great stretch and contraction, helping build power and strength off the chest, while also building muscle in your chest (especially the inner chest), shoulders and triceps.
The ¼-REP METHOD adds greater time under tension during the finishing portion of the movement to give your chest a great pump, forcing your chest to really squeeze.
This can be a great supplemental exercise when you are focusing on chest movements.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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