Classic Pectoral Fly

Adjust the seat height so that the handles are at chest level when you are seated. Your back and shoulders should be firmly against the backrest.

Grasp the handles and keep your elbows slightly bent. This is your starting position.

Exhale and squeeze your chest muscles as you slowly and controllably bring the handles together in front of your chest.

Pause for a moment when the handles are together and you feel a peak contraction in your chest.

Inhale and slowly return the handles to the starting position, feeling a stretch in your pectoral muscles. Do not let the weights slam.