Pectoral Fly

The chest fly machine isolates and strengthens your pectoral muscles to build upper body size and definition. How to Use the Machine Adjust the seat: Set the height so the handles or pads line up with the middle of your chest. Your feet must rest flat on the floor. Set your posture: Press your back and head firmly against the pad. Roll your shoulders back and down. Grip the handles: Hold the handles or place your forearms on the pads with a slight bend in your elbows. Do not lock your joints. Perform the fly: Exhale and bring your arms together in a wide arc. Squeeze your chest hard when your hands or pads meet . Return slowly: Inhale as you reverse the motion in a controlled two-second arc. Stop when your hands are slightly wider than your shoulders to keep tension on the pecs.