Lever Seated Fly

A chest exercise that isolates the pectorals. Unlike a press, the fly movement removes the triceps from the equation for maximum chest recruitment.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Sit back against the pad. Grip the handles with a slight bend in the elbows. Ensure your shoulders are retracted and down.

Instructions

1. Move the handles in a wide arc until they meet in front of your chest.
2. Contract the chest muscles firmly.
3. Control the handles as they return to the side.
4. Keep your elbows at a consistent angle.
5. Maintain a neutral spine.

Common Mistakes

1. Shrugging the shoulders.
2. Locking the elbows.
3. Limited range of motion.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Standing Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation exercise performed in a standing position, usually with cables or bands. it targets the pectorals while challenging core stability.

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