Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on the chest fly machine, back firmly against the pad. Adjust the seat so your arms are at chest level when gripping the handles. Grasp handles with a neutral grip, elbows slightly bent. Exhale and slowly bring handles together, contracting your chest. Pause at peak contraction. Inhale and slowly return to start, stretching your chest.
Keep your back pressed against the pad. Focus on squeezing your chest muscles, not pushing with your arms. Control the movement; avoid slamming the weights. Adjust machine settings for full range of motion without shoulder strain. Maintain a slight bend in your elbows.
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