L
Salihaku
EXERCISE
Pectoral Fly with Isometric Hold
This variation increases intensity and muscle activation by adding a hold at the peak of the contraction. Excellent for improving muscular endurance and mind-muscle connection.
Level:Intermediate
Type:Machine-based
Technique
How to perform
1
Set yourself up in the machine as you would for the classic version, with your back firmly against the pad.
2
Bring the handles together with a controlled movement, focusing on a strong pectoral contraction.
3
Once the handles meet, pause the movement and hold the position for 2-3 seconds. Focus on squeezing your chest muscles throughout the hold.
4
After the hold, slowly and controllably return the handles back to the starting position.
5
Repeat for the desired number of repetitions, maintaining strict control and the hold on each rep.
