Fitness Training Exercises

Strength Training - Chest
The Fly (Pulley)

Equipment Required:

High Pulley System.

Starting Position:

Select the appropriate resistance.
Stand with back to the pulley system.
Stand with feet shoulder-width apart, knees slightly bent and abdominal muscles contracted to help stabilize torso.
Grasp upper pulley handles at shoulder level, with palms facing in.
Hold pulley handles at the shoulders and step forward 12-18 inches.
Extend the arms straight forward, keeping them shoulder level (parallel to floor).
While maintaining a slight bend in elbows, slowly move hands out and back to sides (keep arms at shoulder height).

Actions To Execute Exercise:

Keeping the arms extended with elbows slightly bent, pull the handles forward and across the chest, in an arc-like motion, until handles are together, in front of the chest (hugging a barrel).
Pause; slowly return to starting position.
Repeat.
At the end of the exercise set, return the hands to the position in front of the chest; slowly bring the hands straight back to the shoulders and from there return the weights to resting position.

Breathing Technique

Exhale while bringing the hands together; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the chest and shoulders (pectoralis group, deltoids).

Precautions / Contraindications

Upon completion of the exercise set, avoid releasing the weights from the side-extended arm position.
This exercise may be contraindicated for some individuals with back or shoulder problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Stand with knees slightly bent and abdominal muscles contracted to stabilize torso.
Maintain slight elbow bend throughout movement.
Use slow and controlled movements.
Do not open arms to a point past (behind) vertical plane of body.