How to do a machine seated fly

Setup:

1. Seat Adjustment: Adjust the seat height so the handles are aligned with your mid-chest when your arms are fully extended. Your feet should be flat on the floor.
2. Weight Selection: Choose a weight that is challenging but allows you to maintain proper form throughout the full range of motion.
3. Grip: Grasp the handles with a neutral grip (palms facing each other).
4. Body Position: Sit back against the pad with your head resting comfortably. Keep your core engaged and feet planted firmly.

The Lift:

1. Bring Handles Together: Exhale and slowly bring the handles together in front of your chest, keeping a slight bend in your elbows. Focus on squeezing your chest muscles as the handles meet.
2. Hold and Squeeze: Pause briefly at the peak of the movement, squeezing your chest muscles for maximum contraction.
3. Return to Start: Inhale and slowly return the handles back to the starting position, resisting the weight as you extend your arms.

Tips:

• Elbow Position: Maintain a slight bend in your elbows throughout the entire movement.
• Focus on the Chest: Concentrate on using your chest muscles rather than just moving your arms.
• Control the Movement: Avoid using momentum or bouncing the weight. Perform the exercise with a slow and controlled tempo, both in the pulling and returning phases.