Seated Fly Machine
The seated fly
Everyone wants to develop an impressive chest. Exercises that work the pectoral muscles are always amongst the most popular at any gym; and the seated fly is no exception. The seated fly is a great way to isolate and develop the pectoral muscles, and the seated fly machine is an ever popular way to do the chest fly.
The seated fly machine is also sometimes known as the chest fly machine
The seated fly can be done with dumbbells; but many people prefer the easier balancing and range of motion offered by the seated fly machine.
The seated fly machine is very easy to use, and can be mastered by first time users, but offers a range of weights that will also challenge and stimulate the most experienced weight trainer at any gym.
The seated fly machine is completely safe, and the exercise can be performed without the need for a spotter or other assistant.
The seated fly machine is a professional caliber machine, and the heavy gauge steel tubing and quality apparatus are designed for years of maintenance free use in a professional gym environment.
What muscles does the seated fly machine work?
The pectorals are the isolated and targeted muscle in the seated fly. The deltoids and biceps act as secondary synergistic muscles, and also benefit from the seated fly.
The bench press and other major muscle movements also target the chest, but these are more compound based muscle movements. The seated fly is specifically designed to isolate and target only the pectoral muscles. Targeting and building the pectoral muscles is always popular, as everyone wants to develop a broad and powerful, well defined chest.
Appearance and dimensions of the seated fly machine
The seated fly machine is comprised of a heavy gauge white steel frame, with a thickly padded black bench seat and back support. Extending laterally from the chest are two movable lifting bars, with handles at the tops of the bars, and inner forearm restraints at the side. There is also a metal bar at the base of the unit, by the left foot, that can be pressed down with the feet to help move the movement arms forward a bit at the start of a set of repetitions. The base of the chair is adjustable to ensure a good fit.
The weight stack is located to the right of seated user, and the weight to be lifted is selected through a movable pinioning system. All cables and pulleys are hidden from view.
This machine is a professional caliber machine and is designed for durability and reliability.
The dimensions of the seated fly machine are 130 cm x 140 cm x 170 cm, and the weight of the unit is 80 kg.
How to use the seated fly
The first thing to do as you approach the exercise is to select the amount of weight to be lifted. You can adjust the weight by moving the steel pin into the desired slot below the number of weight plates to be moved.
You should also ensure that the seat is adjusted to the correct height. Your arms should be at right angles from your chest as you grip the handles on the movement arms.
Sit on the bench with your back pressed firmly against the rear back pad, and grasp the handles, with your inner forearms secure against the movement arms. Exhale as you flex your pectoral muscles, and bring the two arms towards the center of your chest. Bring them together until they are almost touching in front of your chest. At the top of the range of motion, give your pectoral muscles a concerted squeeze, and pause for a count of two. Slowly inhale as you spread your arms out back to the starting positions. Do not let the weight rest on the weight stack, but immediately begin a new repetition after having gone to full extension.
You want to ensure that the emphasis of the exercise stays firmly on the pectorals, and so you should ensure that you do not make any unnecessary movements. It can be tempting to lean forward, as the weight gets heavy to help the movement along, but this, or any other unnecessary movement, reduces the isolation on the Pecs, and thereby reduces the quality of the movement.
If you cannot complete the exercise while motionless, you would be better off performing the repetitions with less weight. Proper form and less weight will always result in more muscle building than heavy weights and poor form.
Incorrect form can lead to injury
This machine is quite safe, and you will not need to worry about a spotter or assistant as you perform the seated fly machine.
The biggest risk of injury while using the seated fly machine is due to insufficiently warming up prior to using the seated fly machine.
You should always endeavor to stretch well, and limber up before doing any strenuous exercise. You could strain or even tear your pectoral muscle if you approach this exercise cold.
Make sure that the seat is positioned at the right height, and that you keep your back firmly against the back pad during the execution of this movement. You can help to keep your back straight by making a conscious effort to clench your abs and lower back before you begin the movement.
Keeping your back straight will help you to maintain correct form and get the most out of the exercise, as well as minimize the risk of injury.
If you experience any discomfort on the shoulder joint as you perform the seated fly, you should immediately desist. Try adjusting your positioning, and if you still feel pain, you should not attempt any further repetitions of the exercise.
Variable techniques on the seated fly machine
The seated fly machine is an effective isolation device for the pectoral muscle.
The best way to vary the exercise is to make certain that your routine is targeted to the results that you want. If you are looking to build muscle and power, you should be performing fewer repetitions with more weight, and if you are looking to shape and tone, you should be performing more repetitions with less weight.
It is always more beneficial to perform the exercise with less weight, and maintain correct form, than perform the exercise with heavier weight and poor form.
Why you should consider the seated fly machine
The seated fly machine is a very popular machine for the effective isolation and development of the pectoral muscle. This machine is an essential tool for any comprehensive gym environment.
The fly can be performed with dumbbells, but most people prefer to use the machine. The machine is safer, and easier to master than the free weight fly, and will enforce better form, and thereby usually demonstrate better results.
This machine is built with the needs of professional gym in mind, and will offer years of reliable, durable service.