Pec Deck Fly

Adjust the seat so the handles are level with your chest. Keep your back and hips against the backrest, hold the handles, and lower your shoulders.

Keeping the elbow angle, slowly bring the handles together in front. Don't let the shoulders follow forward.

Open the handles slowly to the start. Stop before the shoulders round forward, when the chest begins to stretch.

Feel the chest drawing inward. If the shoulders pull, bend the elbows slightly more and retry.

Shrugging or straightening the elbows too much tires the shoulders and arms first. Set the seat and keep the elbow angle steady.

Exhale as the handles meet and inhale as they open. The exhale helps you press through the chest.

The fixed position makes it easy to focus on the chest. Open more slowly than you close to keep tension in the stretch.