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    Butterfly

    chest
    ButterflyButterfly
    • Sit on the machine with your back flat on the pad.
    • Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
    • Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
    • Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
    • Repeat for the recommended amount of repetitions.