Pec deck / reverse fly

Watch

Set it up

1. 1Seat height so the handles sit at chest height, slight bend in the elbows
2. 2Face the backrest, back flat, feet planted
3. 3Select your weight — control beats load on this one
4. 4Bring the handles together in front of you, squeeze, then open under control without letting the weight yank your arms back

Watch out for

• Straight, locked arms
• Letting the stack drop at the stretch
• Shrugging up into your ears

Set it up

1. 1Set the arms to the rear position (check the pins)
2. 2Sit facing the pad, chest against it, handles in front of you
3. 3Select your weight — go lighter than you think
4. 4Pull the handles out and back in a wide arc, squeeze the shoulder blades, return slowly

Watch out for

• Using momentum from your back
• Shrugging the shoulders up
• Too heavy — this is a small-muscle movement

Set it up

1. 1Watch the switching video above before you try it the first time
2. 2Take the weight off first — never convert a loaded machine
3. 3Move the pins and pads as shown, and make sure every pin clicks fully home before you sit on it
4. 4Put it back to how you found it when you're done, so the next person isn't guessing

Watch out for

• Converting it with plates still on
• A pin half in — check every one
• Leaving it halfway between modes