Lever Seated Fly
Target your chest with the Lever Seated Fly! Maintain proper form for an effective and safe workout.
The Lever Seated Fly is a compound exercise that mainly works the chest, with help from the shoulders and traps. You'll need: pec deck machine.
Required Equipment
Lever Seated Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Lever Seated Fly Variations and Alternatives
How to do the Lever Seated Fly
Lever Seated Fly Instructions
Starting Position:
Adjust the seat height so that the handles are at chest level when you sit down.
Sit on the machine with your back against the backrest. Ensure your feet are flat on the floor, and your knees are aligned with the pivot point of the machine.
Grip the handles with your palms facing forward and your elbows slightly bent.
Movement Steps:
Starting Position: Begin with your arms extended out to the sides, parallel to the floor. This is your starting position.
Inhale: As you prepare to perform the exercise, take a deep breath.
Execute the Fly: Exhale while bringing the handles together in front of your chest. Keep your elbows slightly bent throughout the movement to protect your joints.
Squeeze: At the peak of the movement, squeeze your chest muscles and hold for a brief moment.
Return: Inhale and slowly reverse the motion, allowing the handles to return to the starting position while maintaining control.
Repeat: Perform the desired number of repetitions (ideally 8-12 for beginners).
Tips:
Keep a steady pace; avoid swinging or using momentum.
Focus on your chest muscles throughout the exercise.
Maintain good posture, keeping your shoulders back and down.
Cool Down:
After completing your sets, stretch your chest gently to help with recovery.
Lever Seated Fly FAQs
What muscles does the Lever Seated Fly work?
The Lever Seated Fly mainly works the chest, with help from the shoulders and traps. The main muscles are the pectoralis major.
What equipment do you need for the Lever Seated Fly?
Pec deck machine.
Is the Lever Seated 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 Seated Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Lever Seated Fly variations and alternatives?
Similar exercises include the Cable Seated Chest Fly, Lever Decline Chest Press, Lever Incline Chest Press and Lever Incline Fly.
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