Tutorial: Kinesis Station Chest Flye
The Kinesis Station Chest Flye is a chest exercise that will help you develop strength and stability for increased exercise performance. Here is how you should perform it.
WHAT
- The Kinesis Station Chest Flye is a chest exercise that you can do in the seated Kinesis Station Press.
- As well as developing strength, this exercise also improves flexibility in the chest and gives you more shoulder stability.
- The seated position further isolates the upper body and therefore requires lower loading – it’s perfect for beginners and those recovering from a shoulder injury.
HOW
- Sit upright in the KST Press machine, with your back against the pad. Engage the core and set the shoulders.
- Grab the handles and press them forwards slightly, so your chest/shoulders are under slight tension. Keep the elbows slightly bent.
- Keeping the elbows slightly bent, sweep the forwards allowing the hands to meet in front of the body. Squeeze the chest muscles.
- Slowly return to the Kinesis Station chest flye starting position and repeat for reps or time.
WHY
- Although most people see the chest flye of as a bodybuilding exercise, it can integrate well into most general fitness programs. The use of lower loads – especially when using a cable machine like Kinesis – supports control of movement and allows for higher reps that help to activate the muscles. Those who incorporate low-load cable flyes into their training workouts will often report immediately noticeable increases in a range of motion and control of the shoulder. All of which can benefit more substantial pressing movements.
- The chest flye can also be a great corrective exercise for both injury prevention and as part of injury rehabilitation. Firstly, the seated position removes the stability provided by the lower body and core – this allows for better isolation of the chest/shoulder during the early stages of corrective exercise training. As the shoulder joint learns to stabilise on its own, it can be re-integrated into standing, compound movements. Secondly, the straight-arm position can help to develop end-range muscular and connective tissue (ligaments, tendons) strength – which is protective to joints.
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