CHEST, ARMS, SHOULDERS
Position the seat of the chest fly machine so that the handles are at the height of your chest. grasp the handles and bring your hands together in front of your chest. Actively push your shoulders down toward your hips, away from your ears. Allow a natural arch in your lower back (A).
Keeping your shoulders pressed down and your chest lifted, allow your arms to open outward. Keep a slight bend and constant angle at your elbow (B). EASY
Pause in the open position with your hands in line with your chest at your sides (see inset).
Contract your chest muscles and bring your hands back together to the starting position (A). HARD
Why It’s Perfect for You
This movement strengthens your chest in a way that minimizes outward development and creates a very flattering décolleté, enhancing shape and cleavage in the chest. While this is primarily a chest exercise, it also makes women’s biceps look great.