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ALMachine pec fly
The machine pec fly / pec dec is a great exercise to target the chest.
Here are some tips to performing the exercise:
RIGHT SIDE (CORRECT):
Posture: Chest up and out, shoulders down and back (away from your ears), natural arch in back.
Seat height: adjust so that your hands are slightly below or in-line with your shoulders
This will help put your arm path in the direction of your mid pec fibers (there are only 2 chest muscles but the fibers run in multiple directions).
Elbows: Gradually bend at the elbow on the eccentric portion of the exercise (the way back). Arms straighten during concentric portion of the exercise and are extended (straight) at the end.
At the end of the movement, bring your hands together and think about squeezing your biceps into the side of your chest.
Minimize any momentum and control the entire movement, make every rep count
LEFT SIDE (INCORRECT):
Posture: Shoulders are shrugged (close to ears) and back is flat against the machine.
Seat height: seat is too low. The hand are slightly above the shoulders.
This is going to put a lot more torque (tension) on the anterior (front) delts and may increase risk of shoulder injury.
Elbows: Arms flexed (bent) at the end of the movement. Bent arms will reduce the range of motion.
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