Fly's on the machine is an exercise to train the chest. It tends to train the inner chest. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Fly's
One-armed, seated
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 left hand so that there is a 90° angle between your arm and upper body. Your shoulder, elbow and wrist should be in one line and your arm should be parallel to the floor. Your arm should not be fully extended, the elbow joint should be slightly bent. Your palm should be facing forward.
3
Move the handle powerfully and in a controlled manner towards the center until your hand is in front of your chest. The angle between your upper arm and forearm remains the same throughout the exercise. Exhale as you do so
4
Slowly lower the handle backwards in a controlled manner until it is 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 with the left side first and continue with the right side after a 60-second break.
Tip
Imagine that you are pushing with your elbows as you move the grip forward. During the eccentric movement (backward grip), do not go too far back so that the shoulder is not irritated too much.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Butterfly
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