Machine fly for Better Chest


A machine fly, instead known as a sitting lever fly or “Pec Dec” fly could be a strength work out supported the sporting goods chest fly. like the chest fly, the hand Associate in Nursingd arm move through an arc whereas the elbow is unbroken at a relentless angle. Flyes square measure wont to work the muscles of the higher body, primarily the bone head of the pectoral muscle. as a result of these exercises use the arms as levers at their longest attainable length, the quantity of weight that may be stirred is considerably but equivalent press exercises for identical muscles (the weightlifting and bench press for the shoulder and chest respectively).

Starting position

1. Sit on the fly machine together with your back ironed firmly against the rear support.
2. Grasp the levers at shoulder height.
3. Internally rotate your shoulders so your wrists, elbows, and shoulders ar level.


1. Keeping your elbows slightly bent, exhale as you push the levers along.
2. Inhale as you reverse the motion till you’re feeling a light stretch in your chest or shoulders.
3. Repeat this 3 to 4 time.

Tips for Improve

1. Adjust the fly machine for comfort and correct back support.
2. Keep the movement slow and deliberate.
3. By internally rotating your shoulders (so that your wrists, elbows, and shoulders ar level), you higher isolate your musculus pectoralis major as a result of the origin and insertion of the muscle ar brought additional into line.
The machine fly isn’t a serious mass-building exercise.
4. As Associate in Nursing isolation exercise, it’s helpful if you would like to heat up your chest, pre-exhaust it before the compound chest exercises, or fail at the top of a chest elbow grease.
The machine fly doesn’t target your inner chest. this can be a story. it’s unfeasible to stress your inner chest.
5. the sole ways in which to supply additional inner chest definition ar to cut back your body fat level and keep building your chest exploitation compound exercises.
6. Another standard story concerning the machine fly is that it stretches your musculus pectoralis to allow you a broader chest.
7. Also referred to as the seated lever fly.
8. The levers of the fly machine will typically be adjusted to perform the machine reverse fly exercise, that targets your posterior deltoid.


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