Lever Isolateral Incline Fly
The Lever Isolateral Incline Fly primarily works the Pectoralis Major (Clavicular), with secondary activation of the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Pectoralis Major (Sternal). It is a machine compound exercise at beginner difficulty.
The Lever Isolateral Incline Fly is a beginner compound exercise performed with machine, following a isolation movement pattern. It primarily targets the Pectoralis Major (Clavicular), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Pectoralis Major (Sternal). This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Pectoralis Major (Clavicular).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular) |
| Secondary | Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Pectoralis Major (Sternal) |
Muscles Worked
The Pectoralis Major (Clavicular) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, and Pectoralis Major (Sternal) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
How to Perform
Preparation
- Lie supine on bench.
- Position inside of forearms under roller pads with arms out to each side.
- Slightly bend elbows and internally rotate shoulders so elbows are back.
Execution
- Raise lever upward and together in hugging motion.
- Lower weight until slight stretch is felt in chest or shoulder.
- Repeat.
Comments
- Elbows should be pointing downward at bottom of motion and outward on top of motion.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Clavicular)) and can be substituted based on your equipment or variation preferences.
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