Description

Fly's on the machine is an exercise to train the chest. It tends to train the inner chest.

Exercise

Fly's

Type: Unilateral Rest: 150s Equipment: Butterfly

Tutorial

1

Adjust the seat height of the machine so that the position suits you and sit on the seat.
2

Grip the handles with your hands so that there is a 90° angle between your arms and upper body. Your shoulders, elbows and wrists should be in line and your arms should be parallel to the floor. Your arms should not be fully extended and your elbow joints should be slightly bent. Your palms should be facing forward.
3

Move the handles powerfully and in a controlled manner towards the center until your hands are in front of your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out
4

Lower the handles backwards in a controlled manner until they are back in the starting position (spread 90° from the upper body). Inhale as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Imagine that you are bringing your elbows together as you move the handles forwards. During the eccentric movement (grips to the back), do not go too far back so that the shoulder is not overstretched.