The Pec Fly is an isolation exercise designed to strengthen and develop the chest. Our example is shown using the GPM365 Pec Dec Machine, but it can also be performed with a cable machine or dumbells.
START y sitting in the machine with your knees bent and your feet flat on the floor. Make sure the seat is high enough to that your elbows are just below the level of your shoulders when grasping the handles. Start with your arms in line with yor torso, not behind it.
Pull the handles forward until they almost touch in front of you. Pause, then slowly return to the startin position.
Variations of this exercise include:
- Performed with dumbells or kettlebells
- Performed with a cable crossover or functional trainer machine
- Performed lying on a bench or exercise ball
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