Instruction

1. While standing, raise your arms parallel to the ground in front of your chest with arms extended and touch palms.
2. Squeeze both arms together and bring them in a controlled motion towards your chest.
3. Hold for a while, move them to starting position while palms stick together and repeat.

Tips

1. Keep your back straight and avoid slouching.
2. Raise and lower your body as a unit.
3. Maintain a smooth breathing pattern.

Benefits

Chest Flyes on a machine is a great exercise to develop overall your pectorals without straining any other body parts. Thus you can partly isolate your pectorals and increase blood flow which in turn will give you the pump.