Lever Incline Fly

Description

How to do Lever Incline Fly

1. 01
   Setup

   Adjust the incline bench on the leverage machine so your upper chest is aligned with the pivot point of the levers.

2. 02
   Setup

   Sit on the bench, ensuring your back is firmly pressed against the pad, and grasp the handles with a neutral grip (palms facing each other) or an overhand grip, depending on the machine.

3. 03
   Setup

   Position your feet flat on the floor for stability, and slightly bend your elbows, locking them in this position throughout the movement.

4. 04

   Exhale as you slowly bring the handles together in an arc motion above your upper chest, squeezing your pectoral muscles at the peak contraction.

5. 05

   Inhale as you controlledly reverse the movement, allowing your arms to open wide until you feel a comfortable stretch in your chest, maintaining the slight elbow bend.

6. 06

   Pause briefly at the stretched position before initiating the next repetition, ensuring constant tension on the chest muscles.

Tips

• Focus on the squeeze by concentrating on contracting your chest muscles to bring the handles together, rather than just using your arms.
• Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your elbow joints and keep tension on the chest.
• Emphasize the slow, controlled return phase of the movement to maximize muscle engagement and promote growth through the eccentric portion.
• Only stretch your arms out as far as comfortable to avoid overstretching the shoulder joint and rotator cuff.

Common mistakes

• Using too much weight results in swinging the weight or using momentum instead of controlled muscle contraction; reduce the weight to ensure proper form and a full range of motion.
• Locking out elbows fully extends the joints at the top or bottom of the movement; maintain a slight bend in the elbows throughout the exercise to protect the joints and keep tension on the target muscles.
• Raising shoulders towards the ears engages the traps instead of the chest; keep your shoulders down and back, actively depressing your scapulae, to isolate the chest.