Chest Fly Machine
Description
The chest fly machine is great for both beginners and advanced trainees alike. The pre-determined movement path allows the primary focus to be on feeling the muscle contraction rather than focusing on complex motor movements. This is great for beginners. As for advanced trainees, although the complexity of the motor movements involved with free weight exercises is not so much of an issue, experienced trainees may opt to perform the machine version also.
The major advantage of using the chest fly machine as opposed to dumbbell flies is that the machine version provides resistance throughout the entire repetition, while the resistance during the dumbbell version is not as consistent. To further elaborate on this, consider a trainee performing an chest fly exercise using dumbbells. As the arms are spread apart and the dumbbells are lowered, the stress on the chest increases. However, during the upward phase of the movement in which the arms are being drawn together, a point is reached in which the chest is alleviated from the stress.
Video
Execution
- Adjust the machine to the proper settings and sit in an upright position.
- Reach back, grasp the handles using a neutral hand grip with elbows slightly bent and pointed behind you.
- Exhale and while maintaining only a slight bend at the elbows, draw the hands towards each other. Briefly hold position.
- Inhale and slowly allow the arms to return back to a position in which a light stretch is felt across the chest.
- Repeat until desired number of repetitions are completed.
