Chest Fly (Sled)

An isolation movement on a sled machine where you push handles outward and inward to target chest muscles through adduction and abduction.

Instructions

1. Load the sled machine with appropriate weight.
2. Sit upright with your back firmly against the backrest and shoulders against the machine frame.
3. Grasp the handles with a neutral grip (palms facing inward), elbows bent at approximately 90 degrees.
4. Position your upper arms at shoulder height, parallel to the ground.
5. Push the handles together in a controlled motion by adducting your shoulders and flexing your chest.
6. Bring the handles together in front of your chest; feel the contraction in your pectorals.
7. Pause briefly when the handles are close together.
8. Slowly return the handles to the starting position, spreading them wide apart with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Maintain controlled movement throughout; avoid bouncing or using momentum.
• Feel the stretch in your chest when the handles are spread wide at the starting position.
• Focus on squeezing your chest muscles as you bring the handles together.
• Keep your back against the pad and shoulders down; avoid shrugging.
• Full range of motion maximizes muscle engagement and pectoralis stretch.
• This machine variation is excellent for isolating the chest without requiring shoulder stability.