Single Arm 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 one of the handles with a slight bend in your elbow, bring your hand out and around to a position directly in front of you. Think of making a large semi circle with your hand.
3. Control the movement as your return the handle back to the wide starting position.
4. Repeat for the allotted amount of reps and then do the exercise on the other side.
- Maintain only a slight bend in your elbow. Don't bend your elbow too much.
- Squeeze your mid chest as your hand comes to the front. For extra engagement, you can cross your hand slightly past your mid chest to feel your chest contract even more.
- Keep a straight spine and stable core. No hunching or arching your back. Your back should not be coming off of the pad.