Chest Flys

1. Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.

2. Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.

3. Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.

4. Pause for one second once your arms are fully "closed" in front of your chest.

5. Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.

6. Perform two sets of seven to 10 repetitions to start. Take a short break between sets. '