The Total Gym home resistance machine that is advertised via infomercial uses strong cables that attach to a glide board to move a percentage of your body weight against gravity. You can move the board to different inclines, to raise or lower the percentage of body weight used, which modifies your level of resistance. The Total Gym purportedly works most of the muscles in your upper and lower body, including your inner chest.
Two-Arm Fly
Step 1
Sit up straight on the glide board of the Total Gym facing out, with your back to the main post. Bend your legs and place your feet on the bottom of the board.
Step 2
Hold a handle in each hand, with your hands out to your sides at about chest level.
Step 3
Pull the handles out in front of your body in a controlled motion. Finish with them in front of your chest, so they are almost touching each other.
Step 4
Hold the end position for a few seconds, squeezing your inner pecs together. Move your hands back to the start position slowly and repeat.
Step 5
Alternate crossing your hands over one another with each rep at the top of the movement to work the inner chest even more.
Single-Arm Fly
Step 1
Sit sideways on the glide board of the Total Gym with your legs hanging over the side. Kneel on the board if you find it more comfortable.
Step 2
Grasp one cable handle in your hand that is closest to the top of the Total Gym.
Step 3
Hold the handle out to your side at chest level and slowly pull it toward your center.
Step 4
Stop the movement when your hand is near your opposite shoulder.
Step 5
Squeeze your inner chest and hold the flex for a moment, then move it back to the start and repeat. Perform the exercise on both sides.
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