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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Push

// EXERCISE EXECUTION

MACHINE PEC FLY

// COACHING AUDIO

00:00 / 03:14

The pec fly machine is an isolation exercise used to strengthen the muscles of the chest by bringing the upper arms across the body. The supported position provides additional stability and allows you to focus on controlling the movement at the shoulder, but can also be a really good indicator of shoulder function.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Adjust seat to appropriate height

    Long Spine & Abs Tight

    Feet in-front on you

    Shoulder Blades down slightly in to front pockets

    Sternum up

    Create distance from ears and shoulders

    Whole Hand Pressure

    With a slight focus on the base of the first finger​

    Elbows facing out (or back), not down

    We are only moving the Humerus.

    We are not allowing the shoulders to come up, or to round forward.​
[ (1).png

Phase One

Execution

    Maintain the cues from before

    Sternum stays up

    Pecs above arms​

    "Push from the Lats"

    As our arms are coming together, we can also think about bringing the elbows together
[ (2).png

Phase Two

Execution

    Maintain the cues from before

    Maintain tension around shoulder blades

    Elbows still facing out / back (not down)

    The shoulders don't round forward

    ​Further doesn't mean better​

    Everyones range will be different​

// COMMON MISTAKES

Shoulders Rounding Forward

Elbows Facing The Floor

Chest / Sternum Down

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