Hello, I'm Fitvely Moon Seok-ki. In this session, I will teach you the fly exercise,

which involves bringing your chest together. Many women do fly exercises to bring their chest together, but this isn't very meaningful.

You can bring your chest together with presses or flies. However, with presses, you bend the elbow joint

and can lift heavier weights. Flies, on the other hand, involve less joint movement and focus more on bringing the arms together,

so they serve a different functional purpose compared to presses. You might find the chair height challenging as well.

To adjust the chair height, please sit down. That's right. If you bring your arms together and the height is too high,

you'll end up using your shoulder muscles instead of your chest muscles. The weight distribution changes based on the chair height.

To ensure the weight targets your chest, you need to adjust the chair height. Right. Sit down.

The position of your hands or chest and the weight should be aligned to ensure it targets your chest.

Let's try it. That's right, the angle should be set so that you can effectively target your chest with the weight.

To set the chair height, adjust it so that when your arms are together, the weight is positioned around your chest area, so remember this position.

Another common mistake is using shoulder muscles instead of chest muscles. This happens because you're unable to properly squeeze your shoulder blades together.

Usually, people pull their shoulders back and, that's right, try to bring their arms together in this position.

If you do this, you'll likely end up with shoulder pain instead of working your chest. The reason is that because there is a pad here,

many beginners mistakenly think their back should always be flat against the pad. In reality, when you naturally squeeze your shoulder blades together, your chest will stretch,

And an arch in your lower back will occur. This arch is normal. Just make sure to engage your core by tightening your abdomen.

So, when you squeeze your shoulder blades together to stretch your chest, you'll actually see the chest muscles stretching and expanding.

But if you press your back flat, your chest will collapse and your shoulders will end up sticking out more.

To get your shoulders to retract, you need to squeeze your shoulder blades together, which will make your chest push out. So remember this structure.

Another common mistake is fully extending the elbows. When you extend the elbows completely, the weight is distributed

in a way that works without leverage. This puts strain on the elbows and prevents you from fully engaging the inner chest muscles.

By bending your elbows and bringing your hands inward, you can achieve a more effective peak contraction. If you feel pain in your rear shoulders when your elbows are down,

it's usually because your elbows are positioned too low. Raise your elbows. When you lower your elbows,

the chest muscles lose tension. When you raise them, the chest muscles stretch and become firmer.

So, have a look at the difference, when low and when raised, that's right. By raising your elbows, your upper arms will lift, allowing your chest muscles to stretch.

One last tip. For men who find it difficult to engage their inner chest, it's simple.

Don't stop at just bringing your arms together. Think of crossing your arms to engage the inner chest more effectively.

If you're having trouble feeling it with the machine, try doing cable crossovers with a crossing motion.

This can help you better engage the inner chest. So, make sure to use the pec deck fly machine effectively.

When creating your routine, you can start with the pec deck fly machine and then do bench presses, or vice versa.

Be sure to include flies in your chest workout routine for best results. This is all we have prepared for today.

If you think the video was helpful, like and subscribe, please.

【펙덱플라이】 가슴 모아주는데 최고의 운동, 자세한 자세설명!

“운동독학, 누구나 쉽고 전문적으로”
국제트레이너 / 스포츠영양코치 / BJ치즈볼 / 타락헬창
40여개국 세계여행&전문 자격증으로 탄생한 핏블리

➞ 핏블리(문석기) PROFILE 
국제트레이너&스포츠영양코치 
NSCA - CPT (Certified Personal Trainer) 
NASM - CPT (Certified Personal Trainer) 
NSCA - FCL (Foundations of Coaching Lifts)
NSCA Korea - Advanced Sport Nutrition Coach (상급스포츠영양코치)
REPs Registered Personal Trainer 
National Certificate - Exercise Consultant Lv3 
National Certificate - Personal Training Business Skills Lv4 
Red Cross - Essential Aid 
문화체육관광부 - 생활스포츠지도사 2급 
WTPA (여성트레이닝전문가) - 초대 협회장
40개국 세계여행 및 국제트레이너 활동
미국공인 국제트레이너
혁신벤처기업 (주)핏블리 대표이사
베스트셀러 '핏블리 헬스 다이어트 전략집' 저자
베스트셀러 '핏블리 다이어트 생리학' 저자
베스트셀러 '핏블리 운동 호르몬 생리학' 저자
베스트셀러 '핏블리 피트니스 해부학' 저자
베스트셀러 '핏블리 헬스 스트렝스 전략집' 저자
베스트셀러 '핏블리 다이어트 공복운동 전략집' 저자
베스트셀러 '핏블리 다이어트 식단 전략집' 저자
베스트셀러 '핏블리 운동 자세교정 전략집' 저자
베스트셀러 '핏블리 기초 운동지식 전략집' 저자
베스트셀러 '핏블리 여성운동 전략집' 저자
베스트셀러 '핏블리 하체운동 전략집' 저자
베스트셀러 '핏블리 다이어트 영양학' 저자
*약물 1g도 사용하지 않은 라이프타임 내추럴


핏블리 FITVELY

펙덱 플라이 운동의 효과 및 올바른 자세

가슴 모으는 운동으로서의 펙덱 플라이의 효과에 대한 설명 및 일반적인 오해

프레스와 플라이 운동의 차이점 비교

의자 높이 조절을 통한 올바른 자세 설정의 중요성

의자 높이에 따른 체중 분포 변화와 가슴 근육 자극의 관계

손 위치와 가슴, 체중 정렬의 중요성 강조

흔한 잘못된 자세 및 교정 방법

어깨 근육 사용으로 인한 통증 발생 원인과 올바른 어깨 날개뼈 모으는 방법

등을 패드에 완전히 붙이는 것의 문제점과 허리 아치의 자연스러움

어깨 날개뼈를 모아 가슴을 늘이는 동작을 통해 가슴 근육의 효과적인 자극 설명

팔꿈치를 완전히 펴는 것의 문제점과 팔꿈치 각도 조절을 통한 효과적인 근육 자극

팔꿈치 위치에 따른 가슴 근육 긴장도 변화 및 적절한 팔꿈치 높이 조절 방법

남성을 위한 추가 팁 및 운동 루틴 구성

남성의 경우 안쪽 가슴 근육 자극을 위한 팔 교차 동작

케이블 크로스오버 운동을 활용한 안쪽 가슴 근육 집중 훈련

펙덱 플라이와 벤치프레스를 포함한 효과적인 가슴 운동 루틴 구성 제안