Seated Cable Flys

Being seated enables you to focus on the middle chest, without having to worry about stabilising as you would with a standing fly. Align the pullies directly with the middle of the chest. Keep your back pressed against the seat, shoulder blades pinned together. Take the handles out to the sides, with a slight bend in the elbow. Allow a good stretch at the top, bring the handles together in front of you, and squeeze. Then slowly back. Hinge only at the shoulders.