Machine Chest Flye Deep Stretch - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
525 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. Mechanical Discipline: Maintain rigid scapular depression and fixed elbow angles throughout every stroke.
- 3. Wave Periodization: Complete Wave 1 (7 reps moderate, rest, 5 reps heavier, rest, 3 reps near-max). Advance to Wave 2 with 2-5% heavier loads.
- 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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