Machine Seated Fly
The seated machine fly on vertical handles: nearly straight arms sweep together in front of the chest, unlike the pec deck's bent-elbow pads.
How to do it
Setup
Seated with the back on the pad, the handles gripped out to the sides at chest height, arms nearly straight, elbows soft.
Steps
- Sweep the handles together in front of the chest in a wide arc.
- Squeeze the chest for a beat with the handles close.
- Open back out under control to a light chest stretch.
Common mistakes
Bending the elbows into a press: keep the soft angle fixed; the arc is the exercise. Shoulders rolling forward at the finish: keep the back on the pad and the chest up. Letting the stack pull the arms back fast: open slowly to the stretch.
Breathing
Exhale bringing the handles together, inhale opening.
