This exercise involves sitting on a lever machine and performing a fly motion with the arms. The goal is to target the chest muscles and improve upper body strength and stability.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Targets the muscles of the upper back, specifically the rhomboids and rear deltoids
- Improves posture by strengthening the muscles responsible for pulling the shoulders back and down
- Helps to prevent and alleviate shoulder pain by strengthening the muscles that support the shoulder joint
- Can be performed with a variety of equipment, including a lever machine, dumbbells, or resistance bands
- Allows for a controlled and isolated movement, reducing the risk of injury and ensuring proper form
How to perform
- Adjust the seat height so that the handles are at chest level.
- Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
- Keep your elbows slightly bent and your arms parallel to the floor.
- Exhale and squeeze your chest muscles to bring the handles together in front of your chest.
- Pause for a moment and then slowly release back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Lateral Deltoid
Primary
Back
Secondary
Traps
Secondary