Star Trac Seated Chest Fly

The Star Trac chest fly is a great warmup exercise as well as a finishing exercise. This isolation movement focuses all of your energy on the pecs. Since the fly is on a guided track, it is easy to keep perfect form.

Seated chest fly machine

Primary Muscles Used

Muscles Used in Exercise

Seated Chest Fly Instructions

  • Move the seat pad height so that the handles are at chest height and when you sit down you can place your feet comfortably on the floor with the back pad supporting your spine. When you extend your arms out to the side to grab the handles, your elbows and wrists should be shoulder height.
  • Next, you’ll need to choose a weight setting. When you first begin using the machine, start with a weight that feels slightly easy until you get comfortable with the movement. The complete movement is often described as opening and closing your arms like a you are hugging a tree.
  1. Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
  2. Grab the handles so that your palms are facing forward.
  3. Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
  4. Pause for one second once your arms are fully closed in front of your chest.
  5. Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.
Star Trac Seated Pec Deck

Benefits of the Star Trac Seated Chest Fly

  • The Star Trac fly machine is ideal for increasing chest strength and muscle mass by targeting the pectoralis muscles. You have two sets of pectoral muscles on each side of the front of your chest: the pectoralis major and the pectoralis minor. This exercise primarily benefits the pectoralis major—the larger of the two muscles that are responsible for movement at the shoulder joint.
  • The pectoralis muscles also control the chest and ribcage when you take a deep breath, the chest fly will help stretch and increase your capacity for oxygen as well as strengthening your chest muscles..
  • This exercise is particularly helpful if you are trying to learn how to feel the muscle, or when your triceps are fatigued from doing presses.
  • The seated position helps you put your full effort into the chest muscles.
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