4 Variations Of The Pec Fly For A Chiseled Chest-Part 1: Machine Fly
Within the realm of resistance training, certain exercises are common and well known. The pectoral fly, or pec fly for short, is an outstanding exercise for building up and toning the chest. This exercise has been around for many decades, and most gyms, even small ones, typically provide the means by which to do this exercise. There are a number of great variations of this commonly known exercise which you can use to take your chest from pathetic to beach worthy.
The Pec Fly Machine
If you work out in a gym, corporate fitness facility, or recreation center, chances are high that there will be some version of a pec fly machine. This hallmark of gym equipment can come with slight variations, and those variations can make a difference. The first kind you may see is one where your arms are up at a ninety degree angle, with the underside of your forearms pressed against pads. Like all pec fly motions, the user then draws the arms in toward each other, until they are out in front. The second kind of pec fly machine you will commonly see is where the user holds handles that are extended out away from the body. Rather than having your arms at a ninety degree angle, your arms are near fully extended with this machine variation.
The pec fly variation with the arms at a ninety degree angle does have a drawback. This version puts the humerus in its most superior position where it meets at the glenoid cavity. This can create discomfort for some people, pain for others, and for some the movement may actually be impossible without driving the elbows back away from the forearm pads. Users who have recently suffered shoulder injuries such as rotator cuff tears should use this type of machine with caution, or not at all. If the user does not have previous shoulder injuries and/or chronic shoulder problems, he or she may want to incorporate stretching the medial and posterior deltoids, as well as the pectoralis major and minor, in order to increase the range of motion. Even so, this type of machine still places the shoulder at its extreme of external rotation, so consider that in your decision of whether or not to use it.
Although the pec fly machine has a controlled range of motion, it is still possible to make a few common mistakes. First, users very often get the seat height incorrect. A users legs should be about at a ninety degree angle when using the pec fly machine. Bear in mind that not all machines and seat heights will necessarily fit your height perfectly, but this is the ideal. Secondly, lifters often use too much weight on this machine, and as a consequence correct form is sacrificed. Very often users of this machine will hunch forward at the upper back and lean into the lift. This is ok if you are forcing out a few final forced reps. However, the proper posture for this exercise is with the head in good posture and the chest up, thereby forcing the pectoral muscles to do the bulk of the work. When leaning forward, the force is drawn toward the much smaller and weaker anterior deltoids, thereby negating the entire purpose of the exercise. Finally, if you are using the type of pec fly machine where your arms are extended out towards the sides and you grip the machines handles, make sure not to have your grip too tight. It’s not uncommon when people do this to have their forearm muscles give out in terms of fatigue before the actual pectoral muscles do. Remember, your grip needs to be sufficient to secure the handle, but you don’t have to grip it as hard as you possible can.
When it comes to actually using the pec fly machine, there are some definite advantages over other forms of pectoral fly exercises. First, many pec fly machines are pin loaded machines. This makes switching weight extremely fast and easy. Convenience aside, there is another benefit to pin loaded pec fly machines. They offer a great means for doing drop-sets, which is a great way to push your chest muscles to the max and increase in both strength and size. The pin loaded machines make it so you can do your decreases in weight very quickly with little rest in between the reductions in weight. Secondly, because the weight and range of motion are guided for you on a pec fly machine, there is less use of the shoulder/rotator cuff muscles to stabilize or control the weight. This can allow the lifter to really zero in on the pectoral muscles. It can also be beneficial for those who are coming off of shoulder injuries and are not ready to make the jump to free weights just yet.
The pec fly machine is a great piece of equipment for isolating the pectoral muscles. It is a common machine and is relatively simple to use. Consider using it in your workouts and make sure to check back for Part 2 in this series, where I go into other forms of the pec fly to maximize your chest workouts further.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.
