Hug a Tree (chest fly)

3-POINT SET-UP:

1. Grab the long back cables.

2. Facing the front platform, place your shins down on the carriage.

3. Keeping an upright torso, brace your core and bring your arms in front of you. Elbows stay slightly bent and tucked at a 45 degree angle.

Body Part • Direction • Action Verb:

• Continue to brace your core as you bring your arms to meet at midline (horizontal adduction). Squeeze to activate your pecs when hands meet at center of body.

Range of Motion:

• Bring the cables together until they meet at midline. Slowly resist back, stopping before elbows go behind ribcage.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS/ELBOWS:

❌ Allow shoulder to shrug towards ears (scapular elevation)

❌ Flex and extend elbows throughout range of motion

✅ Keep shoulder packed and anchored into lats in a neutral position (avoid excessive scapular elevation or depression)

✅ Keep a slight bend in elbows throughout entire range of motion.

HIPS:

❌ Move hips back and forth throughout range of motion.

✅ Maintain a neutral pelvis and spine throughout range of motion. Use your trunk as a means of power and balance.

HANDS:

✅ Keep a firm grip on the cables, ensuring forearm activation and a neutral wrist

Talking Points:

• This exercise can also be done with the short grey cables at the back of the machine. The head/upper back will be placed on the back platform, gaze towards ceiling. Feet placed on floor, drive through heels and engage posterior chain to lift hips level with shoulders, maintaining a “bench.” It is most likely that clients will need at least 1 black spring for this variation and can also be done with a chest/bench press.