Total Gym Chest Flys: Setup, Execution, Benefits, and Common Mistakes

How to do chest flys on total gym?

The chest fly on a Total Gym effectively isolates the pectoralis major muscles by utilizing the unique cable and glide board system to provide constant tension throughout the horizontal adduction movement, enhancing muscular development and definition.

Anatomy & Biomechanics of the Chest Fly

The chest fly is primarily an isolation exercise targeting the pectorals major, the large fan-shaped muscle of the chest. This movement emphasizes the horizontal adduction function of the pectoralis major, which involves drawing the arms across the body towards the midline. While the anterior deltoid (front of the shoulder) assists, and the serratus anterior acts as a stabilizer, the focus remains squarely on the chest muscles. Unlike pressing movements that also engage the triceps, the fly minimizes triceps involvement by maintaining a relatively fixed elbow angle, thereby maximizing the work done by the chest.

Setting Up Your Total Gym for Chest Flys

Proper setup is crucial for effective and safe execution of the chest fly on a Total Gym.

• Incline Level: Begin with a moderate incline level (e.g., 3-5 on most models) if you are new to the exercise or the Total Gym. A higher incline increases the resistance, making the exercise more challenging. You can adjust this based on your strength and desired intensity.
• Cable Attachments: Ensure the cables are properly routed through the pulleys and attach the standard handles to the ends of the cables.
• Glide Board Position: Lie supine (on your back) on the glide board. Position yourself so your head is near the top of the glide board, allowing your arms to extend fully out to the sides without obstruction when holding the handles. Your feet can be flat on the base of the Total Gym, or your knees can be bent with feet on the glide board for stability.

Step-by-Step Execution

Once your Total Gym is set up, follow these steps for proper execution of the chest fly:

1. Starting Position:

   • Lie supine on the glide board with your head near the top.
   • Grasp a handle in each hand, palms facing each other or slightly upward.
   • Extend your arms out to the sides, roughly at shoulder height, with a slight bend in your elbows. This slight bend should be maintained throughout the entire movement to protect your elbow joints and keep tension on the chest.
   • Your chest should feel a stretch in this fully extended position.

2. Concentric Phase (The "Fly"):

   • Initiate the movement by engaging your chest muscles to draw your hands in an arc towards each other directly above your chest.
   • Focus on squeezing your pectorals as if you are trying to hug a large tree.
   • Maintain the slight bend in your elbows; do not straighten your arms or lock your elbows.
   • Continue until your hands meet or nearly meet above your chest, ensuring your shoulder blades remain stable on the glide board.

3. Peak Contraction:

   • At the top of the movement, briefly hold the contraction, consciously squeezing your chest muscles. Avoid letting your hands simply touch and rebound.

4. Eccentric Phase (The Return):

   • Slowly and with control, reverse the movement, allowing your arms to open back out to the starting position.
   • Resist the pull of the cables, feeling the stretch in your chest as your arms extend outwards.
   • Maintain control throughout the entire range of motion; do not allow the cables to yank your arms back.

5. Breathing:

   • Exhale as you bring your hands together (concentric phase).
   • Inhale as you return your arms to the starting position (eccentric phase).

Common Mistakes to Avoid

To maximize effectiveness and prevent injury, be mindful of these common errors:

• Locking Elbows: Straightening your arms completely places undue stress on the elbow joints and can lead to hyperextension injuries. Always maintain a slight, consistent bend.
• Excessive Elbow Bend (Becoming a Press): If your elbows bend too much, the exercise transforms into a chest press, shifting emphasis away from isolation of the pectorals and engaging the triceps more.
• Going Too Deep: Overstretching at the bottom of the movement can hyperextend the shoulder joint, potentially leading to impingement or rotator cuff strain. Only go as far as your shoulder mobility allows comfortably, feeling a good stretch in the chest without pain.
• Using Momentum: Jerking the cables or relying on momentum reduces the work done by the target muscles. Focus on slow, controlled movements.
• Shrugging Shoulders: Allowing your shoulders to rise towards your ears can indicate that the resistance is too high or that you're compensating with your traps. Keep your shoulders depressed and stable.
• Lack of Control on Eccentric Phase: The eccentric (lowering) phase is crucial for muscle growth. Rushing this portion of the movement diminishes its benefits and increases injury risk.

Benefits of Total Gym Chest Flys

Performing chest flys on a Total Gym offers several distinct advantages:

• Constant Tension: Unlike dumbbells where tension can decrease at the top of the movement, the cable system of the Total Gym provides continuous resistance throughout the entire range of motion, leading to greater muscle activation.
• Smooth, Fluid Movement: The pulley system allows for a very smooth and natural arc, which is excellent for isolating the chest muscles without jarring motions.
• Adjustable Resistance: The incline mechanism of the Total Gym allows for easy and precise adjustments to resistance, making it suitable for all fitness levels and for progressive overload.
• Reduced Joint Stress: For many, the cable-based resistance can feel gentler on the shoulder and elbow joints compared to free weights, particularly at the end ranges of motion.
• Enhanced Mind-Muscle Connection: The controlled nature of the movement and constant tension make it easier to focus on squeezing the chest muscles, improving the mind-muscle connection.

Programming Considerations

Incorporate Total Gym chest flys into your routine as follows:

• Placement: Chest flys are an excellent isolation exercise, often performed after compound chest movements (like Total Gym chest presses) to further fatigue the pectorals. They can also be used as a pre-exhaustion exercise.
• Sets and Reps:
  • For muscle hypertrophy (growth), aim for 3-4 sets of 10-15 repetitions.
  • For muscular endurance, aim for higher repetitions, 15-20 per set.
  • Focus on quality over quantity.
• Progressive Overload: As you get stronger, gradually increase the incline level on your Total Gym to provide more resistance. You can also increase the number of sets or improve your tempo (e.g., slower eccentric phase).

Safety & Precautions

• Listen to Your Body: If you experience any pain, particularly in your shoulders or elbows, stop the exercise immediately.
• Proper Setup: Always double-check that your Total Gym is correctly set up and stable before starting.
• Control the Movement: Never use momentum or allow the cables to pull your arms back uncontrollably. Maintain control throughout both the concentric and eccentric phases.
• Don't Overstretch: Respect your shoulder's natural range of motion. Pushing beyond a comfortable stretch can lead to injury.

Conclusion

The chest fly on the Total Gym is a highly effective and versatile exercise for isolating and developing the pectoralis major. By understanding its biomechanics, mastering the proper setup and execution, and avoiding common mistakes, you can harness the unique benefits of the Total Gym's cable system to build a stronger, more defined chest. Integrate this exercise thoughtfully into your training regimen, always prioritizing form and safety to maximize your results.