Lever Seated Fly
Description
The lever seated fly is a chest isolation exercise performed on a pec fly machine with arm pads or handles. The guided motion and constant machine resistance provide strict chest isolation with a deep stretch and peak contraction. It is essentially a machine-guided version of the dumbbell fly.
Muscle Group
Equipment Required
Lever Seated Fly Instructions
- Adjust the seat so the handles or arm pads align with your mid-chest when seated.
- Sit with your back against the pad. Place your forearms against the arm pads or grip the handles.
- Set a slight bend in your elbows. Pull your shoulders down and back. Brace your core.
- Bring the pads or handles together in front of your chest by squeezing your pecs.
- Continue until the pads meet. Squeeze your chest hard for one second.
- Slowly let the pads travel back out under control. Feel the stretch at the end range.
- Stop just before the weight stack touches down.
- Repeat for the desired number of reps.
Lever Seated Fly Form & Visual
Lever Seated Fly Benefits
- Strict chest isolation with guided motion
- Deep stretch and peak contraction
- Allows safe training to failure
- Easy to load progressively
- Excellent finisher after compound pressing
- Easier to set up than dumbbell flys
Lever Seated Fly Muscles Worked
- Pectoralis major
- Anterior deltoid (secondary)
- Serratus anterior
Lever Seated Fly Variations & Alternatives
- Lever Pec Deck Fly
- Lever Incline Fly
- Cable Standing Fly
- Dumbbell Fly
- Single-Arm Lever Fly
- Pause Lever Fly
- Tempo Lever Fly
