Flex_USA_JulyAugust_2017_2
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SELECTORIZED MACHINE<br />
CHEST PRESS<br />
HOW-TO Adjust the seat of the machine so that the<br />
handles are outside your chest in the down position.<br />
Keeping your feet flat on the floor and your back<br />
and head against the seat back, press the weight up<br />
until your elbows are extended but not locked out.<br />
Slowly lower your hands to the down position without<br />
letting the weight rest on the stack between reps.<br />
MACHINE PRESS VARIANTS Most selectorized<br />
chest press machines involve a standard horizontal<br />
press that mimics a flat-bench movement, as opposed<br />
to pressing at an upward angle to target the upper pecs.<br />
What can be varied is hand position. Experiment with<br />
placing your hands as wide as possible on the bars and<br />
also in close to hit the chest from different angles.<br />
CABLE FLYE<br />
HOW-TO Place a bench in the middle of a cablecrossover<br />
station with D-handles attached to both<br />
columns on the lowest level. Grab the handles, sit back on<br />
the bench, and start with your arms extended out to your<br />
sides. With a slight bend in your elbows, contract your<br />
pecs to pull your hands together in a hugging motion. When<br />
your hands meet, squeeze your pecs for a count, then<br />
slowly return to the start position.<br />
CABLE FLYE VARIANTS Flyes can and should be<br />
performed from a variety of angles to target all areas of<br />
the chest. Focus on the upper pecs by using an incline<br />
bench, the middle pecs with a flat bench, and the lower<br />
chest with a decline bench.<br />
CHARLES LOWTHIAN; PAVEL YTHJALL<br />
108 FLEX | JULY/AUG ’17