HOW TO STANDING CHEST FLYE
STANDING CHEST FLYE – an effective isolated exercise for the development of the muscles of the breast. Performing it in different variations, you can stress the load on different parts of the pectoral muscles: the upper, lower, inner or lower parts. There are several basic variations of the flye hands in the crossover: standing, lying on the bench, through the upper or lower blocks. About how to correctly do all the varieties of this exercise, and will be discussed in our today’s article.
If you do everything right, then almost all the load falls on the pectoral muscles. A small static voltage is present in the biceps, triceps and front deltas, but it should not stop you from concentrating on the breast work. If you feel that the shoulders and triceps are tired not less than the chest, then the working weight is too big.
Technique of doing the exercise STANDING CHEST FLYE
The classic flye of hands in the crossover through the upper blocks is done as follows:
- Grasp the handle of the crossover. Take 1-2 steps forward to feel a slight tension in the outside of the chest. It does not matter if you put one foot forward in this position or keep them on the same level – this is purely a convenience point.
- Lean forward, keeping your back straight. The stronger the slope, the more the top of the chest will work. The best way to keep the slope at 45 degrees throughout the entire approach.
- Smoothly bring your hands in front of you, breathing out. Try to make movement flye only by working the muscles of the chest, shoulders and hands in the movement should not participate, hands must be bent very little. At the point of peak contraction, take a short pause – so you stress the load on the inside (middle) of the chest.
- Make a breath, slowly put your hands apart. Slightly stretch the outer part of the chest and do another repetition.
Do 4 sets of 10-12 repetitions with an average weight, rest between the approach of 60 seconds.