Chest exercise · leverage machine
Lever Seated Fly
The lever seated fly is a leverage machine exercise that targets the chest (pectorals), with the deltoids and trapezius assisting.
- Target muscle
- Pectorals
- Also works
- Deltoids, trapezius
- Equipment
- Leverage machine
- Body part
- Chest
How to do the lever seated fly
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with a pronated grip and keep your elbows slightly bent.
- Exhale and push the handles forward, bringing them together in front of your chest.
- Pause for a moment, squeezing your chest muscles.
- Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The deltoids and trapezius work as secondary muscles. See all chest exercises or every machine exercise.
