Lever Standing Pec Fly

Muscles worked

Setup

1. Adjust the machine handles so they are level with your mid-chest height.
2. Stand firmly in the center of the machine with a staggered stance (one foot forward) for maximum stability.
3. Grasp the handles with a neutral grip (palms facing inward) and maintain a slight, fixed bend in your elbows.
4. Retract your shoulder blades and puff your chest out to pre-stretch the pectorals.

How to do it

1. Exhale as you bring the handles together in a wide arc until they meet directly in front of your chest.
2. Squeeze your chest muscles forcefully at the point of maximum contraction for one second.
3. Inhale as you slowly return the handles to the starting position, maintaining tension throughout the eccentric phase.
4. Maintain a controlled tempo, aiming for a 2-second concentric and a 3-second eccentric phase.

Form checklist

• Keep your chest up and shoulders pinned back; do not let your shoulders round forward as you bring the handles together.
• Maintain a consistent slight bend in the elbows; do not lock them out or turn the movement into a press.
• Keep your core engaged and your torso stationary to prevent using momentum.
• Stop the outward movement when you feel a comfortable stretch in the chest, avoiding excessive shoulder extension.

Pro tips

• Focus on driving your biceps toward each other rather than just touching your hands to maximize inner pectoral activation.
• Keep your wrists neutral and firm to ensure the force is transferred directly from the chest through the arms to the machine.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
• Slow down the eccentric (opening) phase to 5 seconds to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the lever standing pec fly work?

The lever standing pec fly primarily targets the pectorals, and also works the deltoids and serratus anterior as secondary muscles.

What equipment do you need for the lever standing pec fly?

The lever standing pec fly uses leverage machine.

Is the lever standing pec fly good for beginners?

The lever standing pec fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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