Detailed description of how to perform a seated chest fly on a machine:

1. **Setup**:
– Adjust the machine so that the seat height positions the handles at chest level.
– Sit with your back flat against the pad and your feet firmly on the floor.
– Grasp the handles with a neutral grip (palms facing forward).

2. **Execution**:
– **Starting Position**: Begin with your arms slightly bent at the elbows, holding the handles out to the sides. Your arms should be parallel to the ground.
– **Movement**: Engage your chest muscles and bring the handles together in front of your chest in a wide arc, keeping your elbows slightly bent throughout the movement.
– **Full Contraction**: Squeeze your chest muscles (outside of chest to inside of chest) as the handles come close together but avoid letting them touch.
– **Return**: Slowly reverse the movement, bringing the handles back to the starting position in a controlled manner. (Engage Shoulder Blades and Squeeze together to control return.)

3. **Form Tips**:
– Keep your shoulders down and back to avoid engaging your shoulder muscles.
– Maintain a slight bend in your elbows throughout the exercise to protect your joints.
– Control the movement, focusing on a slow and steady pace to effectively engage your chest muscles.
– Breathe out as you bring the handles together and breathe in as you return to the starting position.

This exercise isolates and targets the pectoral muscles, making it a great addition to your chest workouts. Ready to give it a try? 💪