Pec. Deck Flys

Muscle Worked

Greater and lesser pectorals front head of the deltoids

Instructions

Sit on the machine, with the whole upper part of your body, supported by the back rest.
Place your feet on the floor, or if not possible, cross the lower legs.
With assistance, pull the arm grips in front of the body without resistance.
Hold the grips in such a way that your forearms are vertical & your upper arms are parallel to the floor.
Open your arms, slowly and simultaneously with the help of pectoral muscles.
In the end position, the arms are at the sides of the body.
From here bring the grips smoothly and without stopping back to the starting position, where they should touch briefly exactly in the middle in front of your body.

Don'ts

Try to maintain tension in the contracted position for one or two sec in order to intensely the effect of exercise.
Support your head, so that if forms a natural extension of your spine.
You can achieve a comfortable position by adjusting the height of the seat.