{"id":1126,"date":"2021-08-29T11:09:33","date_gmt":"2021-08-29T11:09:33","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=1126"},"modified":"2021-10-11T09:30:55","modified_gmt":"2021-10-11T09:30:55","slug":"lever-seated-fly-female","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/chest\/lever-seated-fly-female\/","title":{"rendered":"Lever Seated Fly Chest (female)"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Lever-Seated-Fly-female_Chest.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:<\/strong> <em>Upper and Lower Chest<\/em><\/li>\n<li><strong>SECONDARY MUSCLES:<\/strong> <em>Delts<\/em><\/li>\n<li><strong>EXERCISE CATEGORY: <\/strong><em>Strength, Stretch<\/em><\/li>\n<li><strong>EXERCISE TYPE:<\/strong> <em>Basic-(Multi-Joint)\u00a0<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:<\/strong> <em>Chest fly machine<\/em><\/li>\n<li><strong>EXPERIENCE LEVEL<em>:<\/em><\/strong><em> Beginner <\/em><em>Mid<\/em>&#8211;<em>level<\/em><\/li>\n<\/ul>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>While sitting on the machine, grasp the handles or rest your forearms against the cushions. The shoulders are slightly below the horizontal.<\/li>\n<li>After taking a deep breath, bring your hands together in front of you.<\/li>\n<li>At the endpoint, exhale and hold for a couple of seconds, further contracting chest muscles.<\/li>\n<li>Return slowly to the starting position.<\/li>\n<li>If you change the angle of the shoulders to the body, then the angle of impact on chest muscles will also change: from deltoid to the top of the chest and bottom.<\/li>\n<\/ol>\n<blockquote>\n<p><strong>NOTE: <\/strong><em>Learn the correct technique for performing movements before increasing the weight of the weights.<\/em><br \/>\n<em>Sit up straight without stooping.<\/em><br \/>\n<em>Avoid using the force of inertia; use slow, controlled movement.<\/em><br \/>\n<em>Do not hunch over or round your shoulders during the exercise. Keep your chest straight and your shoulder blades down.<\/em><br \/>\n<em>Breathe in as you bring the machine arm pads together.<\/em><br \/>\n<em>Spread your legs wider for better stability.<\/em><\/p>\n<\/blockquote>\n<div id=\"gtx-trans\" style=\"position: absolute; left: 267px; top: 101.17px;\">\n<div class=\"gtx-trans-icon\"><\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":687,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1126","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/comments?post=1126"}],"version-history":[{"count":4,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1126\/revisions"}],"predecessor-version":[{"id":2524,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1126\/revisions\/2524"}],"up":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/687"}],"wp:attachment":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/media?parent=1126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}