Description
Guided machine fly to isolate the chest along a stable path.
01 · Setup
Set up the movement
- Adjust the seat to align your elbows with the machine's axis.
- Place your chest against the backrest, with your shoulders down and shoulder blades stable.
- Align your elbows with the line of force.
- Align your wrists with your forearms on the handles.
02 · Execution
Perform the rep
- Bring your arms together while keeping your shoulders back.
- Contract without pushing your shoulders forward.
- Control the return into a comfortable stretch.
Technique cue
Chest contraction without rounding your shoulders forward.
Common mistakes- forcing the range on the return
- moving the shoulders forward
- moving too quickly
- lifting the back off the support
Safety notes
Risks of poor execution
- Returning too far can overload the front of the shoulder.
- Abrupt movement increases tendon injury risk.