Kinesis Plank Fly

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The kinesis plank fly workout is a targeted exercise that focuses mainly on the chest, abs, and obliques.

Using the kinesis machine, this workout involves performing a plank position while simultaneously performing a fly motion.

While the kinesis machine engages secondary muscles, the primary emphasis is on the chest, abs, and obliques.

Stand facing the kinesis machine with your feet shoulder-width apart.
Extend your arms forward, parallel to the floor, and grab the handles of the kinesis machine.
Engage your core and maintain a neutral spine as you hinge forward at the hips, keeping your back straight.
With control, simultaneously lift your arms out to the sides, squeezing your shoulder blades together.
Pause briefly at the top of the movement, feeling the contraction in your upper back muscles.
Slowly lower your arms back to the starting position, maintaining tension in your back muscles throughout the exercise.

Start by adjusting the kinesis machine to chest height, ensuring proper alignment.
Engage your core and keep your body in a straight line from head to toe throughout the exercise.
Begin the plank fly by extending your arms out to the sides, maintaining a slight bend in your elbows.
Focus on squeezing your chest muscles as you bring your arms back together in a controlled manner.
To engage your obliques, add a twist by lifting one arm towards the opposite shoulder at the end of each fly.
Perform the plank fly exercise with slow and controlled movements, emphasizing the mind-muscle connection.