Execution
Setup:
Adjust the seat height so that your elbows align with the padded armrests or handles.
Sit with your back firmly against the pad and keep your feet flat on the floor.
Position your arms with a slight bend at the elbows, keeping your forearms parallel to the floor.
Movement Phase (Concentric):
Exhale and squeeze your chest as you bring your arms together in front of you.
Maintain a slight bend in your elbows throughout the movement.
Pause at the peak contraction for 1-2 seconds to fully engage the chest.
Returning Phase (Eccentric):
Slowly return to the starting position while controlling the weight.
Avoid overextending at the bottom to protect your shoulders.
Targets:
Men
Beginner: 40 lbs
Intermediate: 80 lbs
Advanced: 120 lbs
Elite: 160 lbs
Women
Beginner: 20 lbs
Intermediate: 50 lbs
Advanced: 80 lbs
Elite: 120 lbs
Advanced Techniques:
Slow Eccentric: Lower the weight slowly (4-5 seconds) to increase muscle engagement.
Drop Sets: Reduce the weight immediately after failure and continue reps.
Partial Reps: Perform half reps at the end of the set to extend muscle fatigue.
Single-Arm Fly: Perform the movement one arm at a time to increase stabilization demands.
Focus On:
Keeping a slight bend in the elbows to reduce joint strain.
Engaging the chest fully and squeezing at peak contraction.
Key Tips:
Use a moderate weight to maintain strict form and prevent shoulder strain.
Keep shoulder blades retracted throughout the movement.
Focus on a full range of motion without overextending.
Common Mistakes:
Using too much weight, causing loss of control and reliance on momentum.
Overextending at the bottom, leading to excessive shoulder strain.
Not pausing at peak contraction, reducing chest activation.