Lever Standing Pec Fly
Sculpt a powerful chest with the Lever Standing Pec Fly. Isolate & strengthen your pectoral muscles for maximum gains.
The Lever Standing Pec Fly is a compound exercise that mainly works the chest, with help from the back and traps. You'll need: pec deck machine.
Required Equipment
Lever Standing Pec Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Lever Standing Pec Fly Variations and Alternatives
How to do the Lever Standing Pec Fly
Positioning:
Stand in front of the lever machine with your feet shoulder-width apart.
Adjust the arm levers so they are at shoulder height.
Grasp the handles of the levers with both hands.
Position your arms out to the sides, keeping a slight bend in your elbows.
Movement:
Begin with your arms extended out to the sides at shoulder height, ensuring your back is straight and core is engaged.
Slowly bring the handles together in front of your chest in a controlled motion, squeezing your chest muscles as you do.
Hold briefly at the top of the movement, feeling the contraction in your chest.
Gradually return to the starting position by widening your arms back out to the sides.
Repeat for the desired number of repetitions, maintaining control throughout the exercise.
Tips:
Avoid using momentum; focus on the strength of your chest muscles.
Keep your movements smooth and controlled.
Adjust the weight on the machine as needed to match your fitness level.
Lever Standing Pec Fly FAQs
What muscles does the Lever Standing Pec Fly work?
The Lever Standing Pec 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 Standing Pec Fly?
Pec deck machine.
Is the Lever Standing Pec 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 Standing Pec Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Lever Standing Pec Fly variations and alternatives?
Similar exercises include the Cable Chest Fly, Lever Incline Chest Press, Lever Incline Fly and Lever Lying Chest Press.
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