Also known as: Pec fly, machine fly, pec deck, butterfly, flying lever
Necessary equipment: Chest plane
The pectoral machine often goes unnoticed in the gym because there are so many different ways to work the pectoral (chest) muscles. For example, you can do the chest fly with weights or with a cable. Some of these variations are beneficial for training other muscles that stabilize the body — such as the abs and back.
The chest pounding or “pec deck” is a great way for both beginners and experienced players to target the pectoral muscles without worrying about the balance required when using the bench, ball, or standing. . This is also a useful machine if you have a lower body injury and need to avoid standing.
Because you’re sitting while using the chest plane, this chest muscle strengthening method is safe, effective, and great for beginners.
How to make chest plane
The first step is to adjust the device. Almost all machines have raised or lowered seat cushions. This is the first adjustment you want to make.
Move the seat cushion height so that the handles are at chest height and when you sit down you can rest your feet comfortably on the floor with the back cushion supporting your spine. As you extend your arms to the side to grab the handles, your elbows and wrists should be level with your shoulders (no higher or lower than your shoulders).
Your arms should be in line with the front of your chest, not behind your body.
You may also need to adjust the swingarm if you have a shorter or longer arm. Note that not all machines allow this adjustment. When extended, your elbows should be slightly bent.
Next, you’ll need to choose a weight setting. When you first start using the machine, start with a slightly easy weight until you are comfortable with the movement. The complete movement is often described as opening and closing your arm like a butterfly.
- Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
- Grasp the handle with the palm facing forward. Note that some machines have foot bars that you need to push to release the handles and bring them forward.
- Press your arms together in front of your chest in a slow, controlled motion. Keep elbows slightly bent, soft with wrists relaxed.
- Pause for a second after your arms are completely “closed” in front of your chest.
- Bring your arms slowly back to the starting position, widening your chest, and holding a strong and upright position.
- Do two sets of seven to 10 repetitions to start. Take a break between sets. ‘
As your fitness level improves, add one to five repetitions for each set. You can also add a third set. Add more weight and reps if you complete all reps without fatigue. Your final set will be challenging but not so difficult that you won’t be able to complete it with proper form.
Benefits of Chest Plane
Airplanes are ideal for increasing chest strength and muscle mass by targeting pectoral muscles. You have two sets of pectoral muscles on each side of your chest: pectoralis major and pectoralis minor. This exercise primarily benefits the pectoralis major – the larger of the two muscles responsible for movement in the shoulder joint.
You use these muscles for many everyday activities, such as pushing a heavy door, picking up a heavy grocery bag, or lifting a child. The pectoral muscles also control the ribcage and ribcage when you take a deep breath.
This exercise is especially helpful if you’re new to these muscles. The chest flight is performed entirely in a sitting position and is supported by a back pad, so it is easy to practice good posture and shape when using the machine. In addition, the sitting position helps you focus all your strength on the chest muscles.
Like other strength training exercises, chest planes can help build lean body mass and bone density, as well as increase basal metabolic rate.
Other variations of the chest plane
Some machines to do the chest fly may be a little different. Most machines require you to extend your arm (almost) completely to grasp the handle. When you close your arms to perform the exercise, you will feel like you are hugging a ball on the beach.
Modifications for hand injuries
There are other models of the machine that have elbow pads instead of handles. On these machines, your arm maintains a 90-degree angle or L-shape at the elbow as you open and close your arm. This type of machine can be useful for people with hand or wrist injuries.
If you want to work your abs, try using only one side of the plane at a time. That means you’ll have one arm active while the other rests. To maintain good posture, your abs – especially the obliques on the side of your torso – will have to work harder.
Every exercise has some common pitfalls that, once you’re aware of them, you can try to avoid. Here are some common mistakes to watch out for.
Hold your breath
When you do the chest plane exercise, you can forcefully take a deep breath and hold it as you work your chest muscles and pull the arms together, a technique known as bracing.
This method of forced breathing (also known as ) Valsalva mobility) is not necessary for lighter weight exercises. It can be helpful as you gain weight and it becomes harder to move. However, to begin with, it is important that you exhale and reset after each repetition.
Breathe with every movement
Exhale as your arms bring the fists together in front of your chest, and inhale as you bring the handles back to the open position.
Use your feet
You may also want to press on your legs to stabilize your body and provide extra force for the close. But remember, the purpose of this exercise is to work the chest muscles, not the legs. If you notice that you’re focusing on your legs, reduce the amount of weight you’re lifting.
Some exercisers arch their backs in this exercise. This can cause injury to the lower back. Maintain good posture during both the open and closed phases of this exercise by sitting with your back straight, maintaining contact with the pad behind you.
Lift and lower weights with slow, controlled movements. If you go too fast, you will use momentum rather than train your muscles.
Safety and Precautions
The best way to stay safe is to familiarize yourself with the device before using it. Since there are different machine and manufacturer variations, you may need to make a lot of adjustments to maintain good form. Consult a fitness trainer if you need help adjusting to a particular machine.
Before adding weight, adjust the chair and do a few reps with no weight at all. Simply move through the movements of the exercise to make sure you feel comfortable.
Look for a foot presser if the swingarms feel like they’re behind your body. As you begin the closing phase of the movement, your arms should be slightly in front of your chest. If they feel like they’re behind your chest, look for a foot press or another adjustment on the back of the machine to bring your arms forward.
Although you’ll feel the effort in your chest (and to a lesser extent in your biceps and shoulders), you won’t feel sharp or sharp pain in your shoulder or wrist. If you do, stop using the machine and ask for assistance.
Incorporate this move into one of these popular exercises:
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