Seated Machine Fly

Instructions

• This movement is performed on a seated fly machine or pec dec.
• Sit on the seat provided. Be sure that your feet a flat on the ground, adjust the seat if necessary.
• Grasp the handles of the machine. Be sure that your hands are level with your shoulders. Keeping your elbows slightly bent, bring your hands together.
• Hold for 1-2 seconds, contract your pectorals. Then slowly release back to the starting position.

Tips

• This is a great exercise for training both the outer and inner pectorals. Keep good form at all times.