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All exercises

Lever seated fly

Beginner

Lever seated fly is a isolation machine exercise for the chest, also working the front delts and traps.

What it works

Primary muscle

Chest

Also works

Front deltsTraps

Equipment
Machine
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Adjust the seat height and position yourself on the machine with your back against the pad.
  2. 2Grasp the handles with a pronated grip and keep your elbows slightly bent.
  3. 3Exhale and push the handles forward, bringing them together in front of your chest.
  4. 4Pause for a moment, squeezing your chest muscles.
  5. 5Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Isometric chest squeezeBodyweight
  • Floor fly (with barbell)Barbell
  • Cable incline flyCable
  • Cable low flyCable
  • Cable lying flyCable
  • Cable middle flyCable

Harder variations

  • Cable incline fly (on stability ball)Cable
  • Cable one arm incline fly on exercise ballCable
  • Dumbbell decline one arm flyDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell
Logged today · 90 seconds restLever seated fly

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More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band