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Exercise Lab

Bench Pectoral Fly

View Instructions

Equipment

  • Torque F5

Muscle Groups

  • Chest

Purposes

  • Chest strength and flexibility.

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Description

  • Set doors wide, adjust bench and seat pads to horizontal or incline position (about 45°), adjust swivel pulleys to lowest position (#17) and set resistance.
  • Lie on bench with small of back at bottom of long pad; grasp handles with palms up and arms outstretched, in line with middle of chest and with slight bend in elbows.
  • Slowly bring hands together over chest while maintaining arc in arms; return to start position and repeat.

ProTip

  • Keep your chest up.

Mistakes

  • Lifting the hips off the bench
  • Jutting the chin forward or up.