라이브러리로시작 
끝 
운동 라이브러리
Seated Fly
A machine fly that isolates the chest through a guided arc, useful for training the pecs hard without balancing free weights.
가슴머신Horizontal adduction
주동근
대흉근
협응근
전면 삼각근이두전거근
장비
머신
패턴
Horizontal adduction
준비 자세
- 01Adjust the seat so the handles sit at mid-chest height.
- 02Set the lever arms to a start position that stretches the chest without straining the shoulders.
- 03Sit tall with the back and head against the pad.
- 04Grip the handles with a slight bend in the elbows.
수행
- 01Brace lightly and pull the shoulder blades down and back.
- 02Sweep the handles together in front of the chest with elbows slightly bent.
- 03Squeeze the pecs hard for a beat when the handles meet.
- 04Return under control until you feel a stretch across the chest.
체크포인트
- -Elbow angle stays constant through the whole arc.
- -Upper back stays pinned to the pad.
- -Shoulders stay down, not shrugged toward the ears.
- -The stretch position is loaded but never painful.
흔한 실수
- -Turning the fly into a press by bending the elbows on the way in.
- -Letting the weight stack yank the arms back into an extreme stretch.
- -Lifting the torso off the pad to heave the handles together.
- -Using a range so deep the shoulders take over.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps as a chest isolation movement after pressing.
- -A 1 to 2 second squeeze at peak contraction increases the training effect at moderate loads.
- -Drop sets work well here because the machine removes the stability demand.