1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Engage your core muscles to maintain stability.
- Extend your arms straight out to the sides at shoulder height with palms facing down.
2. Movement:
- Keeping your arms straight, slowly bring your hands together in front of your chest in a controlled manner, as if you are performing a fly movement.
- Focus on squeezing your chest muscles as you bring your arms together.
- Ensure that your shoulders remain down and away from your ears during this movement.
3. End Position:
- Once your hands meet at the front, pause briefly and maintain the squeeze in your chest.
- Gradually reverse the motion, bringing your arms back to the starting position while keeping them straight.
4. Repetitions:
- Repeat the movement for 10 to 15 repetitions, maintaining control throughout each rep.
5. Tips:
- Keep a slight bend in your elbows throughout the exercise to avoid locking them.
- Maintain good posture, with your chest lifted and shoulders drawn back.
- Breathe out as you bring your arms together, and breathe in as you return to the starting position.
6. Progression:
- For an added challenge, you can perform the exercise with light resistance bands. Attach the bands behind you and hold the handles as you perform the movement.
