PURPOSE OF EXERCISE: To build middle
chest size and definition and striations in
the pectoral muscles.
Fly machines are not your best choice
for building mass, but are very useful in
creating definition.
EXECUTION: Many gyms are equipped
with a variety of “pec decks” that
approximate the flying motion. When
using these in your training, work toward
getting the fullest possible range of
motion, stretching the pectorals to the
maximum at full extension, then giving
the muscles an extra, isometric
contraction once you’ve brought your
arms as close together as possible.


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