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No zip code required... consistency at home & on the road
At 66 years old, I’ve learned consistency is king. When I travel I stay on track even when the hotel gym equipment isn't perfect. Here’s some tips for seniors 55 plus on keeping your chest in shape with the incline fly - right from your hotel gym.
At 66 years old, I’ve learned consistency is king. When I travel I stay on track even when the hotel gym equipment isn't perfect. Here’s some tips for seniors 55 plus on keeping your chest in shape with the incline fly - right from your hotel gym.
Cross-Training & Expert References
Chest exercises—like the incline fly—are vital for longevity. It mimics the strength needed to reach across the passenger seat or pull a heavy car door shut from the inside. Here are some additional expert resources to help you with your form
Watch Your Form
Watch Your Form
Check out Scott Herman's incline fly video. At 1:10 he has a great tip on what to do if the dumbbells drft over your face. Plus, notice how his stance is wider than mine. Really great form!!
Phase: ADJUST
Key Takeaway: Watch out for the dumbbells drifting over your face instead of your chest.
Leave a Little Gap
Leave a Little Gap
This is a very short video by Charles Glass Lab. He is an experienced instructor and this has a specific tip at :09 where he mentions leaving a little gap when you are at the top of the set. In other words, don't clang the dumbbells together...
Phase: ADJUST
Key Takeaway: Leave a little gap at the top.
No Bench - No Problem
No Bench - No Problem
Sometimes on the road your gym doesn't have a bench at all - or maybe your hotel doesn't even have a gym. Well, that's no excuse to skip a workout.
In this excellent video by Dr. Kristie Ennis, she demonstrates several different upper body exercises you can do without a bench.
Phase: OWN
Key Takeaway: You don't need a bench to keep your upper body fit while on the road. Watch at the 1:50 mark to see her shoulder press technique from the floor.
Short and Sweet Tutorial
Short and Sweet Tutorial
In this brief but informative video by Holly Perkins, she demonstrates in under a minute just how to do the incline fly. Notice at 0:24 ahow she talks about exhale and inhale. Breathing is important, and I often neglect to cover this topic in my videos.
Phase: OWN
Key Takeaway: Breathing matters. Plus, her form is very controlled in this short clip.
Incline Fly with Cable Machine
Incline Fly with Cable Machine
What if your gym doesn't have dumbbells? This demo from HASfit shows how to use a cable machine instead. Check out Coach Kozak at the 0:52 mark. Here he shows great form and discusses the proper bend in your elbows.
Phase: ADJUST TO OWN
Key Takeaway: Don't straighten your arms at the down position; keep elbows bent. Watch the 1:07 mark to see good technique with cables.
No Bench - Standing Cable Fly
No Bench - Standing Cable Fly
OK, what if your hotel gym doesn't have a bench but does have a cable machine?
In this comprehensive video by Maxime Sigouin you'll see how to use the cable machine for a standing chest fly. Watch her adjust her form at the 2:42 mark. This is a pretty long video, but there are some great coaching and adjusting tips in here.
Phase: ADJUST
Key Takeaway: You are the CEO of your own body. Watch at the 4:55 mark to see some tips on adjusting during the standing chest fly.
Maintaining your independence starts with the strength to 'open up' and reach. Whether it's closing a heavy car door or scooping up a grandkid for a bear hug, the Incline Fly gives you the stability and 'gathering' strength to move with confidence.
Maintaining your independence starts with the strength to 'open up' and reach. Whether it's closing a heavy car door or scooping up a grandkid for a bear hug, the Incline Fly gives you the stability and 'gathering' strength to move with confidence.
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