Cable or machine flies

KEY POINTS:

Set both pulleys directly at (or slightly above) shoulder height and select the desired weight.

Grasp both handles with a neutral grip and take a step forward to split the stance.

Keeping a slight bend in the elbows and moving entirely at the shoulder joint, squeeze your pecks to bring the handles together out in front of you.

Slowly lower back to the starting position ensuring to control the movement with your chest muscles.

Repeat for the required number of reps and sets, taking a 60 sec pause between sets. 

N.B. the same principle can be applied to a seated chest fly machine or using dumbbells while lying flat on a bench.