Machine Chest Fly

Instructions

1. 1.Select a weight and adjust the height of the seat to suit you. Sit up straight and and hold the handles with a slight bend in your arms. Your arms should be parallel with your chest, adjust the height of the seat if this is not the case. Push the handles slightly to create some tension. This is your starting position.
2. 2.While breathing out, push the handle togethers as much as you can.
3. 3.Squeeze your chest for a second then slowly return to the starting position, inhaling while you do so.
4. 4.Repeat for as many repetitions as required.

Tips

• Variation: some chest fly machines operate with a bent arm where your forearm and upper arm are at 90 degrees.
• When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (retracting) portion of the exercise and breathe out during the cocentric (pushing) portion.

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