Seated Chest Clam

Sit on the chest fly machine with your back firmly against the pad.

Adjust the seat height so that your feet are flat on the floor and your arms are at chest level when gripping the handles.

Ensure your back remains pressed against the pad throughout the movement to avoid using momentum.

Focus on squeezing your chest muscles rather than pushing with your arms.

Over-opening the shoulders or shrugging them toward the ears.