Lever Seated Fly

pectoralschestleverage machine

Matutunan kung paano gawin ang Lever Seated Fly nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Deltoids, Trapezius.

Lever Seated Fly exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Seated Fly

Sundin ang mga hakbang na ito para maisagawa ang Lever Seated Fly nang may tamang form:

  1. 1I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na ang likod ay nakakabit sa pad.
  2. 2Hawakan ang mga hawakan na may pronated grip at panatilihing bahagyang nakayuko ang mga siko.
  3. 3Huminga palabas at itulak ang mga hawakan pasulong, pinagsasama ang mga ito sa harap ng dibdib.
  4. 4Sandaling itigil at i-squeeze ang mga kalamnan ng dibdib.
  5. 5Huminga at dahan-dahang bumalik sa panimulang posisyon, pinahihintulutang mag-stretch ang mga kalamnan ng dibdib.
  6. 6Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Lever Seated Fly

Primary

pectorals

Secondary

deltoidstrapezius

Exercise Details

Equipment
leverage machine
Body Part
chest
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Seated Fly?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Seated Fly?

Ang Lever Seated Fly ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Deltoids, Trapezius. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Lever Seated Fly?

Ang Lever Seated Fly ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Seated Fly nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na ang likod ay nakakabit sa pad. Hawakan ang mga hawakan na may pronated grip at panatilihing bahagyang nakayuko ang mga siko. Huminga palabas at itulak ang mga hawakan pasulong, pinagsasama ang mga ito sa harap ng dibdib. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Seated Fly?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Lever Seated Fly?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Seated Fly best for?

The Lever Seated Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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