Machine Chest Flye Deep Stretch - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
advanced |
Equipment
|
Machine, Pec Deck / Butterfly Fly Machine |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Sit upright on the pec deck/butterfly machine with your back firmly against the pad. Adjust the seat so the handles align across your mid-chest. Grip the handles, keep elbows slightly soft, and retract your shoulder blades.
- 2. Clean Arc Movement: Execute every repetition through full active range of motion with braced core.
- 3. Rest-Pause Cluster: Perform primary set to RPE 9. Rest 15-20 seconds breathing deeply, knock out 2-4 reps, rest 15 seconds, and complete 2-3 final reps.
- 4. Breathing & Joint Safety: Inhale as the machine levers open smoothly into deep pectoral abduction; exhale forcefully as you drive the levers together into full horizontal adduction. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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