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Triceps,Workout

Machine Fly (Aka Pec-Deck Machine)

Sit with your back flat against the pad, shoulders back, and abs tight. Set the machine so that your hands are just slightly behind your shoulders at the start. For the first 5 reps, bring the weight slowly to the center with a 5-second count before returning to the start. For the second 5 reps, bring the weight in at a normal tempo and return to the start with a slow tempo. After you complete those 10 reps, do as many as you can at normal pace until you reach failure.

Remember to maintain good form by controlling the weight—it should be challenging, but you shouldn't have to muscle it to barely reach full range of motion.