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.
Pec Deck Machine
Description
The pec deck machine - which was once a staple of fitness facilities worldwide - is slowly being replaced by the chest fly machine. The reason for the replacement is due to the anatomical advantage that the chest fly machine has over the pec deck machine version. Since pec deck execution typically calls for the forearms to be facing up, an external rotation occurs at the shoulder which creates a less effective line of pull to the chest. However, there are particular instances in which the pec deck machine proves to be a valuable training asset. Training with a wrist injury would be an example of one of these circumstances as it allows for a way to train the chest without placing any load on the injured joint.
Execution
- Adjust the machine to the proper settings and sit in an upright position.
- Reach back, spread the chest and place the lower arms against the padding with elbows positioned slightly below shoulder level.
- Exhale and drive the arms towards each other until the machine handles make contact. Hold this contacted position briefly.
- Inhale, spread the chest and return back to a position in which a stretch is felt within the pectorals.
- Repeat until the desired number of repetitions are completed.
Variations
Performing repetitions on the pec deck machine with the arms internally rotated will better train the chest while reducing the stress on the shoulders.
Decline Barbell Press
Description
By performing the decline barbell press, you can specifically target the lower aspect of your chest. It’s actually one of the best lower chest exercises that you can do. The lower aspect - specifically the sternal site of the pectorals - is both larger and stronger than the upper (clavicular) portion of the chest. This allows heavier weights to be lifted when training on a decline.
Execution
- Hook your lower legs under the shin pads and lean back until your back is against the bench.
- Grasp the barbell using an overhand grip that’s wide enough to allow wrist-to-elbow alignment throughout movement decent. To determine this optimal grip width, trial and error should be used during the warm up set.
- Lift the barbell off the safety racks and position it above the chest with the arms extended.
- Inhale and lower the barbell down towards the chest at a controlled speed. Beginners should stop lowering well before the barbell touches the chest. A 90 degree angle is ideal (elbows don’t move below shoulder level). Advanced trainees have developed enough joint stability over time to enable them to bring the barbell right down to the lower chest region.
- Exhale, extend at the elbows and drive the barbell back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Using dumbbells instead of a barbell is a more advanced progression due to the stability required for execution. For information on how to perform the decline dumbbell press, just click the link. The dumbbell version is also one of the best lower chest exercises.
Decline Dumbbell Press
Description
The decline dumbbell press is a great lower chest exercise. The lower aspect - specifically the sternal site of the pectorals - is both larger and stronger than the upper (clavicular) portion of the chest. This allows heavier weights to be used. Since setting up for this lower chest exercise can be somewhat awkward, you may opt to have a partner hand you the weights while your seated in an upright position. Due to the complexity involved in both the set up and the actual execution of the movement, the decline dumbbell press is not the best choice for beginners.
Execution
- Grasp an appropriately weighted dumbbell in each hand and sit upright on a decline bench with legs hooked under the shin pads. If your using heavy weights, you may find it easier to have your training partner pass them to you once your already seated.
Note: In this position, the dumbbells should be positioned upwards and resting atop your thighs. - Lower your torso and dumbbells down until your back is resting against the bench padding and the elbows are positioned out to the sides of the chest at a 90 degree angle.
- Exhale, extend at the elbows to drive the weights up and towards each other.
- Inhale and while maintaining wrist-to-elbow alignment, lower the weights back down to a 90 degree angle at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The decline press can be simplified by using a barbell instead of the dumbbells. This less advanced version makes for a good stepping stone to the dumbbell version. More information on how to perform the decline barbell press, just click the link. The barbell version is also an awesome lower chest exercise.
Duel Exercise Ball Fly
Description
To add variety into your chest workout, you may consider substituting the pec-deck machine for the exercise ball fly. Not only does the movement require minimal equipment, but it poses more of a challenge and draws the recruitment of additional muscles to assist with stabilizing the movement - particularly throughout the core region. However, it should be noted that the exercise ball fly can place a lot of stress throughout the front of the shoulder. If you suffer from any type of shoulder complication, it may be in your best interest to avoid performing this exercise.
Execution
- Begin by pushing two evenly sized exercise balls together. Your toes should be planted on the ground, your core should be tightened to maintain proper spinal mechanics and your forearms should be resting atop the exercise balls.
- Inhale and spread the chest by allowing the exercise balls to roll outward. A comfortable stretch should be felt within the pectoral region.
- Exhale and squeeze your arms back to original position.
- Repeat until desired number of repetitions are completed.
Variations
Selecting smaller exercise balls and performing the movement with knees in contract with the ground rather then the toes will decrease the difficulty of the movement.
Seated Chest Press
Description
The seated chest press exercise is a great movement for beginners. The pre-determined path of movement allows the trainee to place his/her primary focus on feeling the muscle rather than focusing on the complex motor skills which are commonly involved with more complex exercises. It should also be noted that since the seated chest press exercise is peformed while in an upright seated position, it’s a little better for those who have high blood pressure. Of course, you should always check with your doctor first.
Video
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Execution
- Adjust the seat to your desired level. A good guideline to accomplish this is to select a seat level that allows the handles to be in alignment with the mid-point of your chest while in a seated position.
- Appropriately place the pin while selecting your desired weight.
- While seated, grip the handles using an overhand grip with wrists wide enough so that they are in alignment with the elbows. Try your best to keep the wrists locked and straight minimise the stress placed on the joint.
- Exhale and push the handles forward until elbows are just shy of full extension.
- Inhale and lower the weight back towards the chest region until the elbows reach a 90degree angle of flexion.
- Repeat until desired number of repetitions are completed.