CHEST - Seated Pec Fly Machine

1. First pin a suitable lifting weight then adjust the seat height so that when you take position, the arc of your arms will be just below shoulder height.

2. Keeping your feet flat on the floor, one at a time, reach back for the machine handles. Your core is tight, your back pressed against the back pad and your arms will be outstretched, angled slightly back behind your body with palms facing forward. This is your starting position.

3. With a slight bend at the elbow, squeeze your chest to bring your outstretched arms together in front of your body at around nipple line, over 1-2 seconds as you exhale. The body remains stationary as your arms draw a large arc from the shoulder joint. Pause and squeeze for a brief second at the end point of the movement where the machine handles meet in the middle and the palms are facing each other.

4. Now reverse the movement inhaling as you do, bringing the chest back to full expansion with arms outstretched. You should feel the chest muscle being stretched and opened right up.