HX-601 Seated chest press

You may also need to adjust the arm levers if you have shorter or longer arms. Not all machines allow for this adjustment. When extended, your elbows should be slightly bent.

Next, you'll need to choose a weight setting. When you first use the chest fly machine, start with a lighter weight until you are comfortable with the movement. The complete movement is often described as opening and closing your arms like a butterfly.

1. 1. Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
2. 2. Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.
3. 3. Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
4. 4. Pause for one second once your arms are fully "closed" in front of your chest.
5. 5. Bring your arms slowly back to the starting position, opening your chest and keeping your posture strong and upright.
6. 6. Perform two sets of seven to 10 repetitions to start. Take a short break between sets.

As your fitness improves, add one to five repetitions to each set using the chest fly machine. You can also add a third set. Add more weight and repetitions if you complete all of the repetitions without fatigue. Your last set should be challenging but not so hard that you can't complete it with proper form.

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