Lever Seated Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Leverage machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Serratus Anterior, Pectoralis Major Clavicular Head, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Chest Fly
How to: Lever Seated Fly
- Sit in the leverage machine with your back against the pad and feet flat on the ground.
- Adjust the arms of the machine to shoulder height.
- Grip the handles with your elbows slightly bent.
- Slowly pull the handles together in front of your chest while squeezing your pecs.
- Pause briefly and then slowly return to the starting position.
Common Mistakes
- Overextending the arms during the fly.
- Using too much weight causing poor form.
- Rushing through the movement without control.
Modifications
- Perform with lighter weights if new to the exercise.
- Consider using a resistance band instead of a machine.
Tips
- Maintain a slight bend in your elbows throughout the movement.
- Focus on squeezing your chest muscles as you bring your arms together.
- Do not let the arms drop too far down to prevent shoulder strain.
Lever Seated Fly Alternatives
Tags
chest
pectorals
strength
upper body
exercise machine
fly