Cable Seated Chest Fly

1. Setup:

   • Adjust the seat of the cable machine so that the pulleys are at shoulder height.

   • Sit on the seat with your back against the pad, ensuring your feet are flat on the ground.

   • Grab the handles attached to the pulleys with an overhand grip (palms facing forward).

2. Starting Position:

   • Lean back slightly while maintaining a straight posture.

   • Hold the handles in front of you, with your arms slightly bent at the elbows.

   • Position your arms out to the sides at shoulder level, feeling a stretch in your chest.

3. Execution:

   • Slowly bring the handles together in front of your chest, while keeping your elbows slightly bent.

   • Focus on squeezing your chest muscles as you bring your hands together.

   • Ensure you control the movement and do not let the weights pull your arms back too quickly.

4. Return:

   • Slowly return the handles to the starting position, controlling the movement to feel the stretch in your chest again.

   • Maintain tension in the cables throughout the motion.

5. Repetitions:

   • Perform 10-15 repetitions for each set, resting 30-60 seconds between sets.

   • Aim for 2-4 sets depending on your fitness level.

Tips:

• Keep your core engaged throughout the exercise to maintain stability.

• Avoid using excessive weight to ensure a proper range of motion.

• Focus on form rather than speed; slow and controlled movements yield better results.