1. Set Up the Machine: Adjust the seat height so that your chest aligns with the handles of the machine. Your feet should be flat on the ground. 2. Sit on the Machine: Sit back against the padded support. Your head, shoulders, and back should be resting against the backrest. 3. Grip the Handles: Grasp the handles firmly with your palms facing forward and arms slightly bent.
Movement:
1. Starting Position: Begin with your elbows bent and the handles positioned near your shoulders. 2. Inhale: Take a deep breath in to prepare for the movement. 3. Press and Fly: Slowly press the handles outwards and slightly upwards, extending your arms while keeping a slight bend in your elbows. Focus on squeezing your chest muscles as you push. 4. Exhale: Breathe out as you extend the handles outward. 5. Return to Start: Gradually bring the handles back to the starting position while controlling the movement, letting your elbows return to the initial bent position. 6. Repeat: Perform the desired number of repetitions, ensuring to maintain proper form throughout.
Tips:
- Keep your feet flat on the ground and avoid lifting them off the floor during the exercise. - Maintain a controlled motion; avoid using momentum to complete the movement. - Focus on feeling the contraction in your chest throughout the exercise for better results.