Lever Seated Fly 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Intermediate
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Seated Fly is an isolation exercise primarily targeting the chest muscles, with secondary involvement of the shoulders. Performed using a leverage machine, the exercise involves sitting with a slight bend in the elbows while bringing the handles together in front of the body in a controlled, smooth motion. This movement focuses on contracting the chest muscles while also engaging the anterior deltoids in the shoulders. The exercise is effective for enhancing chest development and improving shoulder stability, and it allows for a deep stretch and contraction of the chest fibers.
How to Perform
Begin by adjusting your seat on the leverage machine so that you’re seated comfortably, and position your hands on the handles with a slight bend in your elbows.
Initiate the movement by bringing the handles toward each other in a controlled, steady motion, focusing on squeezing your chest muscles as you do so.
Continue bringing the handles together until your hands meet directly in front of your chest. Ensure you maintain a firm contraction in the chest as you reach this point.
Pause briefly, holding the peak contraction for a moment to maximize activation of your chest.
Gradually reverse the motion, allowing the handles to move back to their starting position, ensuring that your chest muscles get a deep stretch.
Repeat the movement for the desired number of repetitions, maintaining control throughout and keeping the focus on your chest engagement. Avoid rushing through the motion to get the full benefit of the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip Position: Securely grasp the handles with your palms facing inward, ensuring that your elbows maintain a slight bend. Do not grip the handles too tightly, as this could lead to unnecessary strain on your wrists. Position your hands at shoulder height to prevent excessive pressure on your shoulders.
Controlled Motion: Resist the urge to rely on momentum when performing the exercise. Instead, focus on moving slowly and with control as you bring the handles together and then return to the starting position. This ensures that your chest muscles are fully engaged throughout the movement, rather than using your joints or external forces to complete the exercise.
Breathing Technique: Exhale as you bring the handles together, and inhale as you reverse the motion. This breathing pattern helps maintain a steady flow of oxygen, preventing unnecessary increases in blood pressure and aiding in muscle endurance.
How Not to Perform
Avoid Overextending Elbows: Don’t lock your elbows during the movement, as this can place undue strain on your joints and take focus away from your chest. Keep a slight bend in your elbows throughout the exercise to maintain tension on the chest muscles.
Don’t Use Momentum: Refrain from jerking or swinging your arms to complete the movement. This can cause unnecessary stress on your joints and reduce the effectiveness of the exercise. Focus on slow, controlled movements to ensure your chest is doing the work.
Don’t Grip Too Tightly: Holding the handles too tightly can lead to wrist strain and prevent you from fully engaging your chest. Keep a firm but relaxed grip on the handles to avoid unnecessary tension in the hands and wrists.
Avoid Overarching Your Back: Do not arch your back excessively during the exercise. Keep your back flat and ensure your core is engaged to support proper posture, preventing strain on your lower back.
Don’t Rush the Repetition: Moving too quickly through the exercise will reduce its effectiveness and increase the risk of injury. Perform each rep with precision, focusing on the squeeze at the peak and the stretch at the bottom of the movement.
Don’t Let Hands Drop Below Shoulder Level: Ensure your hands stay at or above shoulder height throughout the movement. Dropping your hands too low can place unnecessary stress on your shoulder joints and diminish the chest-targeting effect.
Avoid Shallow Range of Motion: Do not cut the range of motion short by stopping the handles before they meet in the center. Fully contract your chest by bringing the handles together as much as possible, and return them fully to their starting position to get the maximum stretch and contraction.
Don’t Hold Your Breath: Avoid holding your breath during the exercise. This can increase pressure on your cardiovascular system and lead to dizziness or discomfort. Focus on maintaining steady breathing throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
