Forward Fly Machine

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The Forward fly machine workout is designed to primarily target the chest muscles.

This exercise utilizes the machine to perform a forward fly motion, engaging the pectoral muscles.

While it may also activate secondary muscles, the focus of this workout is on chest development.

Adjust the seat height and backrest of the forward fly machine to a comfortable position.
Sit on the machine with your back against the backrest and grasp the handles with an overhand grip.
Keep your elbows slightly bent and your shoulders relaxed.
Exhale and push the handles forward until your arms are fully extended in front of you.
Inhale and slowly return the handles back to the starting position, maintaining control throughout the movement.
Repeat steps 4 and 5 for the desired number of repetitions.

Adjust the machine’s seat height to ensure proper alignment of your chest and shoulders.
Start with a light weight, gradually increasing as you gain strength and improve your form.
Focus on squeezing your chest muscles as you bring the handles together in a controlled manner.
Maintain a neutral spine and engage your core throughout the exercise to avoid strain on your back.
Exhale as you push the handles forward and inhale as you slowly return to the starting position.
Perform the exercise with a slow and controlled motion, avoiding any jerking or swinging movements.