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Machine Chest Fly
1 - Start by sitting on the pec deck machine with your back pressed against the pad.
2 - Adjust the seat and the arm pads so that your elbows are in line with your shoulders and your forearms are perpendicular to the floor.
3 - Grasp the handles and engage your core muscles.
4 - Squeeze your chest muscles and bring the arm pads together in front of your chest.
5 - Hold the peak contraction for a moment, squeezing your chest muscles.
6 - Slowly release the arm pads back to the starting position.
7 - Repeat for the desired number of reps.
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