Flex_USA_JulyAugust_2017_2

SELECTORIZED MACHINE
CHEST PRESS
HOW-TO Adjust the seat of the machine so that the
handles are outside your chest in the down position.
Keeping your feet flat on the floor and your back
and head against the seat back, press the weight up
until your elbows are extended but not locked out.
Slowly lower your hands to the down position without
letting the weight rest on the stack between reps.
MACHINE PRESS VARIANTS Most selectorized
chest press machines involve a standard horizontal
press that mimics a flat-bench movement, as opposed
to pressing at an upward angle to target the upper pecs.
What can be varied is hand position. Experiment with
placing your hands as wide as possible on the bars and
also in close to hit the chest from different angles.
CABLE FLYE
HOW-TO Place a bench in the middle of a cablecrossover
station with D-handles attached to both
columns on the lowest level. Grab the handles, sit back on
the bench, and start with your arms extended out to your
sides. With a slight bend in your elbows, contract your
pecs to pull your hands together in a hugging motion. When
your hands meet, squeeze your pecs for a count, then
slowly return to the start position.
CABLE FLYE VARIANTS Flyes can and should be
performed from a variety of angles to target all areas of
the chest. Focus on the upper pecs by using an incline
bench, the middle pecs with a flat bench, and the lower
chest with a decline bench.
CHARLES LOWTHIAN; PAVEL YTHJALL
108 FLEX | JULY/AUG ’17