lever seated fly
Adjust the machine seat height and arm pads so your shoulders are aligned and elbows are slightly bent. Grasp the handles with an overhand grip, ensuring your back is pressed against the pad.
- Equipment
- Gym Machine
- Difficulty
- Beginner
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- pectoralis major
Secondary muscles
- anterior deltoid
- serratus anterior
- biceps brachii
Target muscles
- chest
- shoulder
- arms
How to perform
- 1
Adjust the machine seat height and arm pads so your shoulders are aligned and elbows are slightly bent.
- 2
Grasp the handles with an overhand grip, ensuring your back is pressed against the pad.
- 3
Exhale as you slowly bring the handles together in front of your chest, squeezing your pectoral muscles.
- 4
Hold briefly at the peak contraction, maintaining a slight bend in your elbows.
- 5
Inhale as you slowly return the handles to the starting position, controlling the movement.
- 6
Avoid letting the weight stack touch down completely between reps to maintain tension.
Safety & form
Train smart. Read these notes before adding heavy load.
