1. Sit on the chest fly machine with your back firmly against the pad. 2. Grab the handles with a neutral grip, palms facing each other. 3. Start with your arms to the sides, slightly bending your elbows and pointing them out. 4. Bring the handles together in front of your chest in a smooth, controlled motion. 5. Slowly open your arms to return to the starting position.

1. Sit facing the machine with your chest against the pad. 2. Grab the handles with an overhand grip. 3. Position your hands just in front of your chest, keeping your elbows slightly bent. 4. Pull the handles outward in a wide arc, squeezing your shoulder blades as your arms reach body level. 5. Slowly bring the handles back to the starting position.

1. Sit with your back flat against the pad and your feet planted firmly on the floor. 2. Grasp the handles with palms facing forward. 3. Position your elbows at 90°. If needed, adjust the seat height so the handles align with your chest. 4. Push the handles forward until your arms are together. 5. Slowly bring the handles back to the starting position.