Tutorial: Kinesis Station Chest Flye

The Kinesis Station Chest Flye is a chest exercise that will help you develop strength and stability for increased exercise performance. Here is how you should perform it.

WHAT

• The Kinesis Station Chest Flye is a chest exercise that you can do in the seated Kinesis Station Press.
• As well as developing strength, this exercise also improves flexibility in the chest and gives you more shoulder stability.
• The seated position further isolates the upper body and therefore requires lower loading – it’s perfect for beginners and those recovering from a shoulder injury.

HOW

• Sit upright in the KST Press machine, with your back against the pad. Engage the core and set the shoulders.
• Grab the handles and press them forwards slightly. Make it so your chest/shoulders are under slight tension. Keep the elbows slightly bent.
• Keeping the elbows slightly bent, sweep the forwards allowing the hands to meet in front of the body. Squeeze the chest muscles.
• Slowly return to the Kinesis Station chest flye starting position and repeat for reps or time.

WHY

• Although most people see the chest flye of as a bodybuilding exercise, it can integrate well into most general fitness programs. The use of lower loads – especially when using a cable machine like Kinesis – supports control of movement and allows for higher reps that help to activate the muscles. Those who incorporate low-load cable flyes into their training workouts will often report immediately noticeable increases in a range of motion and control of the shoulder.  All of which can benefit more substantial pressing movements.
• The chest flye can also be a great corrective exercise for both injury prevention and as part of injury rehabilitation. Firstly, the seated position removes the stability provided by the lower body and core. This allows for better isolation of the chest/shoulder during the early stages of corrective exercise training. As the shoulder joint learns to stabilise on its own, it can be re-integrated into standing, compound movements. Secondly, the straight-arm position can help to develop end-range muscular and connective tissue (ligaments, tendons) strength – which is protective to joints.

For more exercises like our Kinesis Station Chest Flye, follow some of the links below.

• Shoulder foam roll
• Lean back squat
• Inverted press
• Floor bridge
• Barbell clean and press
• Quad foam roll
• Medicine ball tornado
• Support front downward dog
• Kinesis alternate high punch
• Superfunctional glute stretch
• Knee raise
• Superman
• Medicine ball squat to overhead press
• Kinesis overhead press
• TRX low press
• Supported pull-up
• Standing alternate low pull on the Kinesis Station
• Deep squat long post
• Med ball squat jump
• Kinesis Station low pull
• Assisted squat
• Superfunctional hip mobility with a twist