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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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