Exercise:

Machine Fly

Target Muscle:

Chest (Mid/Lower)

Fly Machine

Sit down on the machine with your back flat against the pad and grab onto the handles with a slight bend in your elbows

Press the handles together until they touch and you feel a strong contraction in your chest. Return the handles back until your upper arms are directly in line with the sides of your body, and repeat.

- In order to prevent excess stress on the shoulder joints, avoid bringing the handles too far back. Make sure to stop once your upper arms are in line with the sides of your body and no further.

- In order to maximize tension on the chest, focus on pushing the handles together using your elbows rather than your hands. Imagine that your hands and forearms don’t even exist, and just place 100% of your focus on simply pressing your elbows across your body.

- Always ensure that you maintain a slight bend in the elbows in order to prevent stress on the bicep tendon.