Chest fly, small elbow angle
Chest
Description
Chest fly with a small elbow angle on the machine handles. The isometric hold with arms more bent isolates the pectoralis major with less anterior deltoid involvement, providing a focused contraction at a shorter muscle length.
Execution technique
1. Set the machine handles at chest level on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the handles with a neutral grip, arms bent with a small elbow angle, elbows tucked closer to the torso.
4. Press the handles inward in a hugging arc to the target position, applying maximal isometric force.
5. Keep shoulders pinned to the bench and maintain the bent-arm position throughout the hold.
6. Squeeze the pectorals together at the hold position.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the handles with a neutral grip, arms bent with a small elbow angle, elbows tucked closer to the torso.
4. Press the handles inward in a hugging arc to the target position, applying maximal isometric force.
5. Keep shoulders pinned to the bench and maintain the bent-arm position throughout the hold.
6. Squeeze the pectorals together at the hold position.
Breathing
Inhale as you open the arms to the starting position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The small elbow angle reduces shoulder strain but increases triceps involvement. Focus on driving the movement with the pectorals.
Contraindications
Not recommended for individuals with shoulder instability or acromioclavicular joint injuries.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.25% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.25 (Chest)
- ktech = 0.75