If you’re aspiring to build pecs she’ll swoon over, there’s hope yet – even if you’re particularly, um, flat-chested. Cue these standing chest fly moves: Not only will they pump up those pectorals, they’ll also give your posture, motion and explosive sports movement a major upgrade.
STANDING CHEST FLY
The standing chest fly was created for the sole purpose of isolating and training the pectoralis muscle, making it an ideal pec-building workout for the beginner. “You can target both the major and minor pectoral muscle groups just by adjusting the positioning of the cables and pulleys during the exercise,” says Wendy Cho, master trainer at True Fitness. “And this exercise trains not only your pecs. Because you’re in a standing position, your other muscles, such as the abs, are also hard at work trying to stabilise you.”
HOW TO DO IT
Step 1
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Stand in the centre of the machine, with the cable handles at the middle of your chest. Grip each handle and brace your abs. Keep your shoulder blades down and pull them back. Position one leg in front and bend both your knees slightly. Gently move your arms outwards to your sides. Maintain a slight bend in your elbows and do not allow your hands to move above the level of your armpits.
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Exhale gently. Slowly pull your arms forward by contracting your chest muscles, until your hands come together in front of your chest – as if you were hugging a tree. Your elbows should be slightly bent. Pause briefly. Slowly return to your starting position in a slow, controlled manner. That’s 1 rep. Do 2 to 4 sets of 10 to 12 reps.
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A. Single-arm Fly
This move is useful for targeting your weaker side. Make sure each side is trained equally. |
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B. Keep Your Feet Aligned
Give your deep core muscles more of a workout by keeping both feet aligned. |
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Three ways newbies can avoid getting it wrong and sabotaging their gains.
To train your pecs more effectively, abduct horizontally instead of performing arm extensions, which work your triceps – not your pecs – more. Wendy Cho, master trainer at True Fitness, has a useful tip: “Execute a hugging movement – like what you would do if you were trying to wrap your arms around a tree.”
“When the cable handles are set too high, you’ll be elevating your trapezius muscles (which extend from the back of your neck),” says Cho. The result: Hunching over during the exercise, and working out your traps more than your pecs. The cable handles should be positioned at the middle of your chest.
3. Starting Too Heavy
“Excessively heavy weights will result in you elevating your trapezius muscles during the exercise. But that’s the least of your worries; you could end up injuring your rotator cuffs and other shoulder muscles,” warns Cho. “You’re on the right track if you can do about 12 to 15 reps while maintaining good form.” Use the first set as a warm-up and increase the weight progressively.
