Lever Seated Fly

Lever Seated Fly Instructions

Starting Position:
1. Adjust the seat height so that the handles are at chest level when you sit down.
2. Sit on the machine with your back against the backrest. Ensure your feet are flat on the floor, and your knees are aligned with the pivot point of the machine.
3. Grip the handles with your palms facing forward and your elbows slightly bent.

Movement Steps:
1. Starting Position: Begin with your arms extended out to the sides, parallel to the floor. This is your starting position.
2. Inhale: As you prepare to perform the exercise, take a deep breath.
3. Execute the Fly: Exhale while bringing the handles together in front of your chest. Keep your elbows slightly bent throughout the movement to protect your joints.
4. Squeeze: At the peak of the movement, squeeze your chest muscles and hold for a brief moment.
5. Return: Inhale and slowly reverse the motion, allowing the handles to return to the starting position while maintaining control.
6. Repeat: Perform the desired number of repetitions (ideally 8-12 for beginners).

Tips:
- Keep a steady pace; avoid swinging or using momentum.
- Focus on your chest muscles throughout the exercise.
- Maintain good posture, keeping your shoulders back and down.

Cool Down:
- After completing your sets, stretch your chest gently to help with recovery.