Description
Machine-guided fly to isolate the pectorals with a stable trajectory.
01 · Setup
Set up the movement
- Adjust the seat to align the elbows with the machine axle.
- Chest against the backrest, shoulders low, shoulder blades stable.
- Elbows aligned with the line of thrust.
- Cuffs in line with the forearms on the handles.
02 · Execution
Perform the rep
- Bring your arms together, keeping your shoulders back.
- Contract without pushing your shoulders forward.
- Controls the return to the comfortable stretch.
Technique cue
Pectoral contraction without rolling the shoulders.
Common mistakes- forced range of motion in return
- shoulders moving forward
- tempo too fast
- back coming off
Safety notes
Risks of poor execution
- Returning too far can overload the front of the shoulder.
- A sudden movement increases the risk of tendon damage.