This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.
Chest flys develop the pectoral muscles for a broad, strong chest.
Stand in front of the cable machine with a handle in each hand and your arms extended out to the sides. Keep your hands slightly in front of the line of your chest. Stagger your feet so that one leg is forward. The forward knee should not come in front of the ankle or knee injury may result (see Photo 1).
- Press your arms together in front of you until your arms are extended and your hands meet (see Photo 2).
- From the completed chest fly, allow your arms to return to the starting position, maintaining a controlled movement. It is very important not to lock your elbows during this exercise. Keep your elbows soft, with a slight bend in them, throughout the entire movement. Your wrists should also remain straight (see Photo 3).
- Repeat steps 1 and 2 above for a full set of 12 repetitions, switching to the other leg forward halfway through the set.