Next Event: IDFA 141: CALGARY (Amateur & Pro) – NOVEMBER 16

Machine Flys

Machine Flys


Target: Chest (Pectoralis)

Preparation:
Sit in machine with back on pad, shoulders back and chest is held high. Adjust the seat so the handles are at mid chest height when seated. Grasp handles at both sides. Slightly bend elbows and raise elbows until they are at the same height as your hands with elbows pointing behind you.

Execution:
Bring lever handles together while maintaining your arm position as stated above. Return until chest muscles are stretched. Repeat.

Comments:
Be careful not to overstretch the shoulders when returning the weight at the end of the set. Keep your back on the pad during the entire movement. Slow, controlled, non-jerky movements.

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