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    Muscles worked: Inner and Outer sections of the chest

    Instructions:
    Adjust the height of the machine so your upper arms are parallel to the floor. Sit on the seat and press you back flat against the vertical pad attached to the machine. Place your elbows against the moveable pads of the machine. Keep your hands relaxed hanging over the edge of the pads. Next, use your pectoral strength to move your elbows in towards one another. When they touch one another, pause and contract your pectorals for one second. Then slowly return the pads to the starting position and repeat.
    Note You can also do the exercise with one arm at a time. Which intensifies the stress on your pectorals.
    Dont's:
    Don't jerk the weight up. Use a slow controlled movement. Don't get your hands involved. Push only with your elbows to assure proper stress on the pectorals.

    Alternate exercises: Dumbbell flat bench flyes

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