Lever Incline Fly
Target your upper chest with Lever Incline Fly! Build a strong chest with controlled, effective movements. Perfect for isolating chest muscles.
The Lever Incline Fly is a compound exercise that mainly works the chest, with help from the back and traps. You'll need: plate loaded incline chest press machine.
Required Equipment
Lever Incline Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Lever Incline Fly Variations and Alternatives
How to do the Lever Incline Fly
Lever Incline Fly Instructions
Positioning:
Set Up the Machine: Adjust the seat height so that your chest aligns with the handles of the machine. Your feet should be flat on the ground.
Sit on the Machine: Sit back against the padded support. Your head, shoulders, and back should be resting against the backrest.
Grip the Handles: Grasp the handles firmly with your palms facing forward and arms slightly bent.
Movement:
Starting Position: Begin with your elbows bent and the handles positioned near your shoulders.
Inhale: Take a deep breath in to prepare for the movement.
Press and Fly: Slowly press the handles outwards and slightly upwards, extending your arms while keeping a slight bend in your elbows. Focus on squeezing your chest muscles as you push.
Exhale: Breathe out as you extend the handles outward.
Return to Start: Gradually bring the handles back to the starting position while controlling the movement, letting your elbows return to the initial bent position.
Repeat: Perform the desired number of repetitions, ensuring to maintain proper form throughout.
Tips:
Keep your feet flat on the ground and avoid lifting them off the floor during the exercise.
Maintain a controlled motion; avoid using momentum to complete the movement.
Focus on feeling the contraction in your chest throughout the exercise for better results.
Lever Incline Fly FAQs
What muscles does the Lever Incline Fly work?
The Lever Incline Fly mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major.
What equipment do you need for the Lever Incline Fly?
Plate loaded incline chest press machine.
Is the Lever Incline Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Incline Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Lever Incline Fly variations and alternatives?
Similar exercises include the Cable Incline Alternative Fly, Cable Incline Chest Fly, Lever Decline Single-Arm Chest Press and Lever Decline Chest Press.
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