Скачать или смотреть 🔴 Pec Deck Fly or Chest fly with Machine ।

🔴 Pec Deck Fly or Chest fly with Machine । #gym #fitness #motivation
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👉🏻 Machine Fly (Cheat Fly) Description

The cheat fly with a machine—commonly known as the machine fly, pec deck fly, or seated lever fly—is an upper-body exercise focused on isolating and building the pectoral (chest) muscles using a guided machine for support and stability.

☑️ How to do Pac Devk Fly or Chest Fly

👉🏻 Sit upright on the machine with your back firmly against the pad and feet planted on the ground.

👉🏻 Adjust the seat so that the handles or pads are aligned with the mid-chest (nipple line).

👉🏻 Grab the handles (or place your forearms on the pads) while keeping a slight bend in your elbows and the wrists neutral. Pull your shoulder blades back and down for better form.

👉🏻 Initiate the movement by exhaling and bringing the handles or pads together in a controlled arc motion until they meet in front of your chest, keeping a continuous slight bend in your elbows—like hugging a tree.

👉🏻Squeeze your chest at the peak contraction for 1-2 seconds.

👉🏻 Slowly return the arms to the starting position, controlling the resistance and maintaining tension in the chest muscles throughout each repetition.

👉🏻 Repeat for the desired number of repetitions, focusing on chest engagement instead of swinging or using momentum (which is what is typically referred to as "cheating" the movement for extra reps in gym slang).

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