Chair Seated Chest & Elbow Fly

1. Starting Position:
- Sit comfortably on the chair with your feet flat on the floor, about hip-width apart.
- Ensure your back is straight and your shoulders are relaxed.

2. Hand Position:
- Raise both arms up and bend your elbows at a 90-degree angle, bringing your hands close to your head.
- Your elbows should be in line with your shoulders, and your palms should face forward.

3. Movement:
- Slowly bring your elbows together in front of your chest, squeezing your chest muscles as you do this.
- Keep your shoulders down and avoid hunching them towards your ears.

4. Return:
- Gradually return your elbows to the starting position, maintaining control throughout the movement.
- Ensure the movement is smooth and not rushed.

5. Repetitions:
- Perform the exercise for 10-15 repetitions, rest, and repeat for 2-3 sets.

6. Tips:
- Focus on engaging your chest muscles during the movement.
- Maintain a steady breathing pattern: exhale when bringing your elbows together and inhale as you return to the starting position.
- Avoid arching your back; keep it pressed against the backrest of the chair.

7. Modifications:
- If you experience discomfort, consider reducing the range of motion or taking breaks between repetitions.

Remember to listen to your body and adjust the intensity and speed of the exercise to your comfort level.