Chest Fly with Isometric Hold

Set up in the machine as for a standard chest fly (back against the pad).

Select a challenging but manageable weight.

Bring the handles together in front of you with a powerful but controlled contraction.

When the handles are close together, pause and hold the position for 2-3 seconds, squeezing your chest muscles maximally.

After the hold, return the handles slowly and with control back to the starting position, resisting the weight on the way back.