Machine Chest Fly

1. 1 - Adjust the seat height so that the handles are at chest level when seated.
2. 2 - Sit upright on the machine with your back firmly pressed against the pad and feet flat on the floor.
3. 3 - Grip the handles with both hands, palms facing forward or inward depending on the machine design.
4. 4 - With a slight bend in your elbows, open your arms outward in a wide arc until you feel a comfortable stretch in your chest.
5. 5 - Squeeze your chest muscles and bring your arms back together in a controlled motion until the handles nearly meet in front of you.
6. 6 - Pause briefly at peak contraction, then slowly return to the starting position.
7. 7 - Repeat for the desired number of repetitions, maintaining controlled movement throughout.