MAKING THE CHANGE FITNESS

Pec-Dec Machine

Pec-Dec Flyes

Primary muscle group(s): Chest

Secondary: Shoulders, Triceps

Sit on a pec-dec machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel, adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat.

There are a variety of different machines with different placement of your forearms.
With these, place your forearms on the pad, with your elbow bent to 90 degrees.
Perform the exercise by squeezing your elbows together.

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