MACHINE
PEC FLYS
CORRECT FORM
 1)
Sit on a pec fly machine grasping the handles and resting your forearms
on the pads.
Your upper arms
should be either in line with the body or slightly back behind the
chest.
Place your feet
wherever you are most comfortable - on the ground or on the bench.
It is a matter of choice.
2) Begin to
pull inward until the pads are touching each other.
3) Squeeze/contract/tighten
your pecs at the end of the movement. This will increase the
amount of muscle recruitment of the inner portion of the pecs.
4) Inhale as
you release the weight. Exhale as you pull the weight inward.
MUSCLES
USED
SAFETY CONSIDERATIONS/PRECAUTIONS
Be sure to sit
straight in the chair. There is more pressure on your lumbar discs
in sitting than in standing. Some people arch their back too much
when performing machine flys.
If you have
shoulder pain with the movement, try limiting how far back you allow
the pads to go. This will allow you to avoid excessive strain on
the front of the shoulder.
Some people
have difficulty with machine flys because it does not suit everyone's
body structure precisely. Therefore, stress may be felt in places
other than the pectorals. If this is the case, cable
flys or dumbbell flys
may be more appropriate for you.
EFFECTIVENESS
This is an excellent
exercise for development of the upper, middle and lower pectoralis
muscles. It allows the pectorals to go through a wider range of motion
than the flat and dumbbell
bench press allow. Also, there is more tension at the end of the
movement than there is with dumbbell
flys.
Because of this,
the muscle is stressed in its maximally lengthened state, where it
is not nearly as strong. You will be unable to perform the exercise
with as much weight. That is the limitation, if strength training
for sports is your goal. For
bodybuilders, this exercise is absolutely essential because
of the completeness of range-of-motion it goes through.
HELPFUL
WITH TRAINING FOR
Bodybuilding,
Tennis, Raquetball, Martial arts, Boxing.
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