Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerIsolationMachine
Lever Seated Fly
Pectorals · Chest
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height and position yourself on the machine with your back against the pad.
- 2
Grasp the handles with a pronated grip and keep your elbows slightly bent.
- 3
Exhale and push the handles forward, bringing them together in front of your chest.
- 4
Pause for a moment, squeezing your chest muscles.
- 5
Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoidstrapezius
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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