Lever Isolateral Lying Fly (gripless)
The Lever Isolateral Lying Fly (gripless) primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior. It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Lying Fly (gripless) is an beginner isolation exercise performed with machine, following a isolation movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine isolation push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Serratus Anterior (chest)
How to Perform
Preparation
- Lie supine on bench.
- Position both arms under padded levers.
- Slightly bend elbows and internally rotate shoulders so elbows are back.
Execution
- Bring padded levers upward and together in hugging motion.
- Return to starting position until chest muscles are stretched.
- Repeat.
Comments
- Shoulders should be internally rotated so elbows are pointing downward at bottom of motion and outward at 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 | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.