Machine Chest Flys
4 SETS - 12 REPETITIONS
1. Set Up:
Adjust the seat and handles of the machine to ensure proper alignment with your chest level.
Choose an appropriate weight that allows you to perform the exercise with good form.
2. Seating and Grip:
Sit down on the machine’s seat and ensure your back is comfortably supported by the backrest.
Hold the handles with an overhand grip (palms facing each other), one handle in each hand.
3. Starting Position:
Your arms should be extended forward, with a slight bend at the elbows.
Your upper arms should be parallel to the ground, and your elbows should be at a comfortable angle.
4. Movement:
Exhale as you bring the handles together in front of your chest, hugging the handles.
Focus on engaging your chest muscles to perform the fly motion.
5. Contraction:
Squeeze your chest muscles at the midpoint of the movement to maximize engagement.
6. Range of Motion:
Open your arms wide enough to feel a stretch in your chest muscles without overstretching.
7. Breathing:
Inhale as you gradually release the handles and bring them back to the starting position.
Exhale as you bring the handles together in front of your chest.
8. Finish:
Once you’ve completed your set, release the handles and carefully stand up from the machine.
Tips for Proper Machine Chest Flys Form:
Controlled Movements: Maintain control throughout the exercise to maximize muscle engagement.
Chest Focus: Concentrate on using your chest muscles to move the handles, minimizing assistance from your arms.
Handle Placement: Adjust the handles to a position that allows a comfortable range of motion for your chest muscles.
Stance: Keep your feet flat on the ground for stability during the fly motion.
Warm-Up: Perform a light warm-up before starting your working sets to prepare your chest muscles.
Breathing: Coordinate your breathing with the movement for better control and stability.
Mind-Muscle Connection: Focus on feeling the contraction in your chest muscles as you perform the fly motion.
Variations: Different machines might have slightly varying setups; choose the one that best suits your comfort and goals.