Lever Incline Fly

Muscles worked

Setup

1. Set the incline bench to an angle between 30 and 45 degrees and position it centrally between the lever arms.
2. Adjust the seat height so the handles are level with your upper chest when seated.
3. Sit firmly against the backrest with your feet planted wide on the floor for stability.
4. Grasp the handles with a neutral grip (palms facing each other) and maintain a slight bend in your elbows.

How to do it

1. Exhale as you bring the handles together in a wide arc toward the midline of your body, focusing on squeezing your chest muscles.
2. Maintain the same slight bend in your elbows throughout the entire movement to keep the focus on the pectorals.
3. Inhale as you slowly lower the levers back to the starting position until you feel a comfortable stretch in your upper chest.
4. Follow a controlled tempo, taking roughly 2 seconds to close the arms and 3 seconds to return to the start.

Form checklist

• Keep your shoulder blades retracted and pinned against the bench throughout the entire set.
• Ensure the movement occurs only at the shoulder joint; do not turn the exercise into a press by pushing with your triceps.
• Stop the eccentric phase when your elbows are in line with your torso to protect the shoulder capsule.
• Keep your wrists neutral and firm to ensure the force is transferred directly to the chest.

Pro tips

• Imagine you are hugging a large barrel to maintain the correct arcing motion and maximize pectoral engagement.
• Focus on bringing your inner biceps toward each other at the top of the movement rather than just touching the handles together.
• Maintain a 'proud chest' by keeping your sternum lifted toward the ceiling throughout the exercise.

Make it harder

• Incorporate a 2-second isometric hold at the peak contraction (when the handles are closest) to increase time under tension.
• Perform '1.5 reps' by doing a full fly, lowering halfway, returning to the center, and then lowering all the way back to the start.

Frequently asked

What muscles does the lever incline fly work?

The lever incline fly primarily targets the pectorals, and also works the deltoids as secondary muscles.

What equipment do you need for the lever incline fly?

The lever incline fly uses leverage machine and weight plate.

Is the lever incline fly good for beginners?

Yes. The lever incline fly is a beginner-friendly movement and a strong foundation to build on.

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