Pectoral Fly Machine

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The Pectoral fly machine is a strength training exercise that primarily targets the chest muscles.

It involves sitting on a machine with padded arms and pushing them together in a controlled motion.

This movement isolates the pectoral muscles, reducing the involvement of other muscles in the upper body.

By adjusting the seat position and weight, individuals can customize the workout intensity to suit their fitness level.

Adjust the seat height of the pectoral fly machine so that the handles are at chest level.
Sit on the machine with your back pressed firmly against the backrest and your feet flat on the floor.
Grasp the handles with an overhand grip and keep your elbows slightly bent.
Exhale and push the handles together in front of your chest, squeezing your chest muscles.
Hold the contracted position for a brief moment, focusing on the tension in your chest.
Inhale and slowly return the handles to the starting position, maintaining control throughout the movement.
Repeat the exercise for the desired number of repetitions.

Position yourself correctly: Sit on the Pectoral fly Machine with your back firmly against the backrest and your feet flat on the floor. Adjust the seat height so that your elbows are in line with the handles, ensuring a comfortable grip.
Engage your core: Before starting the exercise, activate your core muscles by drawing your belly button towards your spine. This will help stabilize your body and maintain proper form throughout the movement.
Mindful breathing: Inhale deeply as you slowly bring your arms forward, feeling the stretch in your chest muscles. Exhale gradually as you return to the starting position, focusing on squeezing your chest muscles to maximize the contraction.
Controlled movements: Avoid using momentum or jerking motions to move the handles. Instead, concentrate on a slow and controlled movement, emphasizing the contraction of your chest muscles at the peak of the exercise.
Progressive overload: As a beginner, start with a weight that challenges you but allows you to maintain proper form. Gradually increase the resistance over time to continuously challenge and strengthen your chest muscles. Remember, progress is achieved through consistency and gradual increments.