Machine Chest Flye Deep Stretch - Unilateral Single-Arm Execution
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
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. Unilateral Anti-Rotation: Open one arm wide in an isolated arc while bracing your trunk to completely resist torso rotation.
- 3. Arm Switch: Complete all reps for the working arm, then immediately switch to the other arm matching cadence and volume.
- 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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