Essentials of correct movement of pectoral fly: many people have great misunderstandings about the action of lower chest cable fly. They don't know how to sit, how to bend their back, how to do it so as not to hurt their shoulders, how to breathe, and whether their arms should be straight or bent. Do you want to know? let's go ahead:

Upper chest cable fly

Have you ever heard of an action called chest fly work out, but you don't know what it is? In fact, cable pec fly is the best action you often hear others say. Of course, this understanding is problematic. Here is a detailed teaching about the exercise method of pec fly exercise. If you want to learn the correct method of cable fly lower chest, you need to look carefully.

What does pec fly exercise practice?

Chest muscles! What's the point? Of course, don't forget that it also has a greater advantage that it can sculpt J muscle lines!

In other words, Pectoral fly is mainly used to sculpt the size and lines of the middle part of the pectoral muscle to make the stripes of your middle seam clearer.

Exploded view of specific action

Watch the curvature of his hands

Indeed, the structure of this action is somewhat anti-human (contrary to the physiological results), so when you completely relax at the beginning, you will feel uncomfortable and even hurt your shoulder for the first time. It can only be said that a slight discomfort is normal at first, because its structure is anti-human.

To avoid hurting your shoulder, here are four suggestions

1. Fully warm up, start with light weight, and then change the weight

2. The weight should be light, and even the final weight should be appropriate. Such actions are counted many times.

3. Sink your shoulders. Sinking your shoulders allows you to exert as little force with your deltoids as possible, so that your shoulders are not easy to be injured. At the same time, remember not to lift your arms too high

4. Adjust the position. The uppermost rod of inline pec fly can be adjusted. Just adjust it to the right position of your shoulder

Pec fly with dumbbells or cable fly lower chest? What's the difference?

The two movements themselves do not conflict. You can practice on the same day. They are similar movements and mainly exercise chest muscles. To make a difference:

Dumbbells are more difficult and require higher balance

The other reason is that the triceps can be easily fixed, because that machine can be used to avoid the problem

What's the seat like? How bent are your body and back?

First of all, the buttocks must be seated firmly, that is, completely on the stool. In addition, the back should be on the cushion, even in the whole movement process. The head also depends on the back. Many people are used to stretching their head forward when doing it, which is easier to do, but the effect is worse.

In addition, there is no need to pay attention to the bending degree of the body. The head rests on the cushion and the back can be bent naturally.

Does the arm of the pectoral fly machine clamp the chest straight or bent?

This is the mistake many people make when doing cable pec fly. In fact, your arms should be bent during the whole movement, even when the last two hands touch (many people's arms are bent in the initial position, but they are straight and straight in the end...)

If you think you can't feel it, it's probably the problem of the arm. Straightening the arm doesn't mean it doesn't work, but if you want to practice to the chest, there's almost no feeling of straightening the arm.

Breathing method of rear pec deck?

Generally speaking, exhale when clamping inward and inhale when loosening. It's not a very heavy movement, as long as your breathing can be regular.