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Machine
Fly (Pec Deck):
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Secure a chest fly machine and read and follow the
instructions on the machine. Generally, adjust the height and
handle positioning according to your height and body type, sit
down on the seat with your back firmly on the back pad, and put
your hands or forearms (depending on the machine) on the handlebar
or pad with an underhand grip, Keep your elbows locked with a
15 degree angle. Inhale. |
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Bring the handles or pads on the machine
together by contracting your chest muscles (like the downstroke if
you were flying). Keep your back on the pad and keep your elbows at
the 15 degree angle. At the top, pause, squeeze your chest muscles
and exhale. Then return to the starting position (like the
upstroke if you were flying) and repeat for
reps. |
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