Machine Chest Fly: How To Do, Muscle Worked, Benefits
Have you ever wondered how the machine chest fly can help maximize your chest muscle growth? It's not just about using a machine to target your chest muscles, but the science behind the exercise that makes all the difference. The machine Pec Deck fly works by creating tension on your chest muscles, which causes them to contract and grow. But did you know that how you do the exercise can also affect the muscle groups you're working? In this article, we'll explore the following: - What is Machine Chest Fly - Muscle Worked During Machine Pec Dec Fly - How To Do It Properly - Its Benefits - Machine Chest Fly Alternates
What is the Machine Chest Fly?
The machine chest fly is a strength training exercise that works the chest muscles. It is a popular exercise in gyms and fitness centers because it isolates the chest muscles. This means that the exercise only works the chest muscles without actively working the triceps or shoulders. This exercise provides a smooth and controlled movement, resulting in a more focused and intense workout. It is used in strength training and bodybuilding routines to build bigger and stronger chest. It is performed using a machine that has two handles attached to a weight stack. The handles are at chest height, and the user sits with their back against a cushion while pushing the handles together in front of them. The movement is like hugging a big tree. Then, you slowly return to the starting position, maintaining tension in your chest throughout the entire range of motion.
How Does The Machine Chest Fly Work?
When you push the handles together, the chest muscles are contracted, and the weight of the machine provides resistance. This creates micro-tears in the muscle fibers, which then repair and grow during rest periods, resulting in muscle hypertrophy. The angle at which you perform the machine chest fly can impact the muscles that are targeted, such as the upper, middle, and lower chest. - By placing your hands at chest level, you can effectively target all chest muscles equally. (Best One) - One can effectively target the lower chest muscles by placing their hands below the chest level on the handles. - Positioning your hands above the chest level on the handles of the Pec Deck machine puts more focus on the upper chest muscles.
Caution: Changing your hand position during the machine chest fly can change the range of motion. Please be careful not to exceed your comfortable range, especially if you have any pre-existing shoulder or chest issues. Want to take your gains to the next level? Discover your daily calorie needs with our free TDEE calculator
Machine Chest Fly vs. Pec Deck Fly
Both the chest fly machine and the pec deck primarily focus on the chest. They are effective exercises to build a bigger and stronger chest. But there are a few differences between the chest fly machine and the pec deck Machine Chest Fly - The machine chest fly is performed using straight elbows. At the open position, it allows for greater stretch, which can lead to enhanced muscle growth. - It offers a greater range of motion at the open position than the pec deck. Pec Deck Fly - The pec deck machine provides a greater range of motion in the finished, pads closed position. This makes the elbows closer together, which makes the inner chest muscles work harder. - Pec decks can be used with heavier loads than chest fly machines. This can be helpful for increasing strength and challenging the muscles further. Read the full article
