Plate Loaded Pec Fly
About
The plate-loaded fly machine is a chest fly machine where you add weight plates. It works your entire chest, especially the inner part.
How to Plate Loaded Pec Fly
Starting Position
1. Sit on the machine seat and press your back against the backrest.
2. Adjust the seat height so that the handles are at shoulder height.
3. Grab the handles with both hands and start with your elbows slightly bent and arms spread out to the sides.
Proper Form
1. Keep your elbows at an angle and bring the handles forward so that your hands come close to your chest.
2. Feel the contraction in your chest for a moment.
3. Slowly spread your arms to the sides and return to the starting position.
4. Control the movement all the way through to avoid being pulled by the weight of the plate and repeat.
Breathing Technique
Exhale as you bring the handles forward, and inhale as you return to the starting position with your arms open.
Precautions
1. Don't overload one side of the plate; balance it evenly on both sides.
2. Don't extend your arms too far back to avoid overstretching your shoulders; only lower them within a pain-free range.
3. Don't suddenly release tension; control it slowly until the end.
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