Chest Flies on Pec Deck

1. Start with the handles at chest height in a position that gives you full range of motion, but does not put strain on your shoulders. (This position is different depending on your shoulder mobility, but most pec decks, have many different options for you to set the handles.)
2. Grabbing the handles with a slight bend in your elbows, bring your hands to touch in the center. Think of making a large semi circle with your hands, or as if you are hugging a large tree.
3. Control the movement as your return the handles back to the wide starting position.
- Maintain only a slight bend in your elbows. Don't bend them too much.
- Squeeze your mid chest as your hands come together.
- Keep a straight spine and stable core. No hunching or arching your back. Your back should not be coming off of the pad.