Train.exerciseLibrary.primaryMuscles

• Pectoralis major

Secondary muscles

• Anterior deltoid
• Serratus anterior

Technique

• Adjust the seat so the elbows align with the machine axis.
• Keep the chest lifted and shoulders down.
• Bring the handles together in a smooth arc in front of the chest.
• Squeeze the chest at peak contraction.
• Return slowly until a comfortable stretch is felt.

Common mistakes

• Using excessive weight.
• Shrugging the shoulders.
• Bouncing out of the stretched position.
• Incomplete range of motion.

Special recommendations

• Focus on chest contraction rather than handle movement.
• Use moderate load for clean control.
• Keep a slight bend in the elbows if the machine allows.

When to use

• Chest hypertrophy training.
• Accessory work after pressing exercises.
• Learning chest isolation with a fixed path.

Consider modifications if

• Moderate shoulder pain occurs during chest stretching or fly movements.
• Moderate chest or shoulder discomfort increases with loading.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced