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MineFit Strength Series Week Five: The Fly-Retract

Posted By Darrell Smith, Monday, August 22, 2016

This week marks the halfway point of the MineFit Strength Series, which will culminate as a list of the 10 best strength exercises you can do in the shortest amount of time.  AND, as a new addition to our MineFit Member Materials, the series includes audio instructions for each exercise to be played during health and safety trainings or otherwise utilized to engage your workers.

In Week Five, we present to you: The Fly-Retract! Address your posture in standing and sitting with a strength move that can be performed in two directions for optimal strength and a pain-free spine.  

(1) It can be performed while standing, sitting, on a bench, or on the floor.
(2) Use the fly with weights to strengthen biceps, chest, and shoulders, and add an abdominal press into the bench/floor.
(3) Use the reverse fly (the retract) with half the weight you use for the fly, to engage small mid-spine muscles either standing, folded from the waist, or laying on your stomach.

Doing a Fly-Retract together with 2-5lb weights in standing position should follow these instructions:

Flatten your spine completely by pressing it against a wall for a “spine check.” Then, step away from the wall and stand with this long, tall back using no weight or light weights. Bring the weights in front of you as if you were holding a giant round ball. Then, extend your arms as far back behind you as you can go, squeezing your middle-back and making sure you do NOT use your neck. On your forward fly move, grip the weights hard to engage your bicep.  On the backwards retracting motion, you should tighten your stomach, make sure you do not arch your back, and squeeze the little muscles that bring your shoulder blades together. 

Perform 10x in both directions in standing. The pictures below represent ways to do the exercises and which muscle groups you should think about.  

Note: If you prefer to segregate the exercises, the FLY should focus on your bicep, your shoulders, and your chest. The RETRACT should focus on your spine staying flat, your shoulder blade muscles coming together, and your neck staying relaxed. Always use half of the weight for reverse fly and fly when using free weights.  



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