Hammer Strength Plate Loaded Super Fly

The Hammer Strength Plate Loaded Super Fly is a pec fly machine that loads the chest muscles from two positions: a flat fly and a decline fly. That way you train the chest from several angles on one machine, instead of moving to a separate machine or to dumbbells on an angled bench for the lower chest. Intended for the serious home gym, the personal training studio and the semi-professional space where chest training goes further than pressing alone.

Super Fly at a glance

• Flat and decline in one machine: you flip over to the decline position for more activation of the lower chest, so you cover two angles without a second machine.
• Four FreedomFly back pads: the shaped, tapered pads support your back but let your shoulder blades move freely, so you get deeper without your shoulders catching on the pad.
• Extra long handles: the leverage stays right when the back pad changes position, so the movement feels the same in both positions.
• Adjustable range of motion: under each working arm sits a fold-over mechanism with which you increase the depth, for more stretch at the start and more squeeze at the end.
• Starting resistance of 6.3 kg per arm: unloaded the machine moves lightly, so warm-up sets and high rep sets are worthwhile rather than symbolic.
• Maximum of three 20 kg plates per arm: room to keep building for years on an exercise where you rarely use extreme loads.
• 11-gauge steel frame with powder coating: heavy gauge steel with an electrostatically applied layer, built for intensive use by several people.
• Anchor holes in the feet: you bolt the machine to the floor for a completely stable set-up.

Two angles on the chest, one machine

Most fly machines have only one path. You always train the same fibres and the lower chest gets left behind. Alongside the traditional flat fly, the Super Fly has a decline position in which the movement runs downwards and the lower fibres of the chest get more work. In practice that means: you run your heavy pressing, add a few sets of flat flyes and finish with decline flyes for the lower chest. All on the same square metre, without having to adjust a bench in between or walk over to another machine.

Why the back pads make the difference here

With a fly it is not your chest that is the limiting factor, but what your shoulders allow. A wide, flat back pad pushes your shoulder blades forwards as soon as your arms travel back, so you lose the stretch exactly where it gets interesting. That is why the Super Fly uses four shaped pads that taper outwards: your spine is supported, but beside your spine the pad is gone. Your shoulder blades can travel back freely and you get deeper into the movement without anything catching. With high reps you notice that mainly at the end of a set, when you would normally let your form slip.

Choosing your resistance and building up

The machine is loaded with weight plates and starts at 6.3 kg per arm. That low starting resistance matters more on a fly than on a pressing exercise: the chest works on a long lever here, so even with few plates there is already serious tension. You load a maximum of three 20 kg plates per arm and spread the weight across four standard loading pegs. Because you load each arm separately, you can also work with an uneven load when one side is falling behind. A practical mix to start with is a set of four 20 kg plates, two of 11 kg and two of 4.5 kg, so you can move forward in small steps.

Construction and finish

The frame is built from 11-gauge steel with an electrostatically applied powder coating, a combination chosen for adhesion and wear resistance in daily use. The pads are moulded foam, so there is no wrapped filling that starts to shift or wrinkle over time. The feet have holes with which you anchor the machine to the floor. At 139 kg unit weight plus the loaded plates, the machine stays in place during a heavy set even without anchoring.

Space and placement

The machine measures 208 cm long, 218 cm wide and 104 cm high. The width is the point to watch here: the working arms swing outwards, so allow clear space on both sides to change plates and to get in and out. The build height of 104 cm is low for a strength machine, so a lowered ceiling in a basement or garage is rarely a problem. Do choose a permanent spot in advance on a level, load-bearing floor, because at 139 kg this is not a machine you push aside for a moment.

Worth knowing

Weight plates are not supplied, and because you load each arm separately you effectively need the weight twice over. Beyond that, this is a machine for a single muscle group: the chest. If you only have room for one or two machines, a multi gym gives you more exercises per square metre. The Super Fly becomes interesting once chest training is a fixed block in your schedule and you want to train isolation specifically alongside your pressing. For the decline position, bear in mind that the new angle takes some getting used to; start lighter there than you are used to in the flat position.

Frequently asked questions about the Super Fly

What is the difference between the flat and the decline position?

In the flat position the movement runs horizontally and you train the chest in the classic way. In the decline position the path runs downwards, so the lower fibres of the chest get more work. You switch between the two positions without changing machine, so you can combine them in the same session. For most people the flat position is the basic work and the decline position is additional.

Are weight plates included?

No, plates are not supplied. The machine takes a maximum of three 20 kg plates per arm and has four standard loading pegs. Because each side is loaded separately, you are buying the weight twice: if you want 40 kg per arm, you need 80 kg of plates. Take that into account in your budget and in your choice of plate set.

How much space do I need?

The machine itself is 208 x 218 x 104 cm. That width of 218 cm is the measurement to check in advance, because the working arms move outwards and you want to be able to reach the loading pegs on both sides. So allow extra clear space to the left and right to change plates and to get in and out. In height you have plenty of room at 104 cm, even under a lower ceiling.

Is the Super Fly suitable for beginners?

Yes, a guided fly is actually more pleasant for beginners than loose dumbbells, because you do not have to stabilise the movement path yourself and you cannot overstretch your shoulders. The starting resistance of 6.3 kg per arm is low enough to learn the movement calmly first. The back pads and the range of motion setting mean you choose the depth that suits your shoulder mobility. That said, this is equipment from the professional segment, so the investment is substantial for someone just starting out.

What is the range of motion setting for?

Under each working arm sits a fold-over mechanism with which you increase the depth of the movement. Switch it on and you start further back and get more stretch at the beginning of the rep. That is interesting for advanced lifters who want to load the stretched phase more heavily. If you have limited shoulder mobility or you are new to the exercise, simply leave the setting off.

Do I have to anchor the machine to the floor?

You do not have to, but you can: the feet have holes for floor anchoring. At 139 kg unit weight plus the loaded plates, the machine stands stable on a level surface without anchoring too. Anchoring is mainly worth it in a studio or shared space where the machine is used intensively and by a lot of people. On a wooden upper floor, a solid and even surface matters more than the anchoring itself.