How to do it
Pin your shoulder blades onto the bench and keep your chest tall throughout each rep.
- 1
Set the pulleys to a high position and select the desired weight.
- 2
Lie on a flat bench in between the pulleys, with a handle in each hand.
- 3
Extend your arms out to the sides, maintaining a slight bend in the elbows.
- 4
Bring your hands together in a hugging motion over your chest.
- 5
Slowly return your arms back to the starting position in a controlled manner.
- 6
Repeat for the desired number of repetitions.
Expert tip
Maintain a slight bend in your elbows throughout the exercise to keep constant tension on the chest muscles and protect your joints.
Common mistakes
- ✕Locking the elbows straight during the fly
- ✕Dropping the handles below shoulder level
- ✕Bouncing at the bottom of the stretch