A chest fly performed on a machine with an inclined back pad, sweeping the arms together in an upward arc to emphasize the upper chest.
How to do the Machine Incline Chest Fly#
- Adjust the seat so your upper chest lines up with the machine's pivot points.
- Sit back against the inclined pad and grasp the handles with a slight bend in the elbows.
- Sweep the handles together in an arc until they meet in front of your upper chest.
- Open the arms back out under control until you feel a stretch across the chest, then repeat.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Bending the elbows and turning the fly into a press.
- Letting the handles fly apart quickly instead of controlling the stretch.
- Shrugging the shoulders toward the ears during the squeeze.
