Chest fly, large elbow angle
Chest
Description
Chest fly with a large elbow angle on the machine handles. The isometric hold with arms nearly extended maximizes the stretch on the pectoralis major and involves the anterior deltoids, similar to a traditional dumbbell fly.
Execution technique
1. Set the machine handles at chest level on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the handles with a neutral grip, arms extended with a large elbow bend angle, elbows slightly bent.
4. Press the handles inward and upward in a hugging arc to the target position, applying maximal isometric force.
5. Keep your shoulders pinned to the bench and maintain a slight bend in the elbows throughout the hold.
6. Focus on squeezing the pectorals together at the hold position.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the handles with a neutral grip, arms extended with a large elbow bend angle, elbows slightly bent.
4. Press the handles inward and upward in a hugging arc to the target position, applying maximal isometric force.
5. Keep your shoulders pinned to the bench and maintain a slight bend in the elbows throughout the hold.
6. Focus on squeezing the pectorals together at the hold position.
Breathing
Inhale as you open the arms to the starting position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on the pectoral squeeze rather than pushing with the triceps. Keep the elbow angle consistent to protect the joint.
Contraindications
Not recommended for individuals with shoulder instability or acromioclavicular joint injuries.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.28% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.28 (Chest)
- ktech = 0.8