Welcome ABDOMINATORS to super hero training academy.

First on the list, Superflyes.

Take out your notebooks and lets begin.

They arent your average dumbbell flye and they arent for your average person

Dont be average.

Be super.

Head in the direction of being able to see your Man V, aka Longhorn, aka Funnel of Love again with this handy exercise you can perform with your friendly, neighborhood Nautilus-brand freedom trainer.

Rotate the machine's arms so that they are shoulder width and then raise them as high as needed so as to have just a few inches of room between the handles and the floor when the cables are fully extended.

Slowly pull the cables downward towards the floor until they are fully extended and lower yourself into plank (aka superman) position with arms extended.

Perform a "flye" as you would with dumbbells.

No need to go too wide at first, just go wide enough to get used to the movement and to allow your stabilizing muscles to strengthen.

Youll be hung over the gym floor,

Well hung I might add, when performing this exercise.

But not hung over in real life, as soon youll be saving babies from chainsaws and undeserving ladies from juiced up new jersey guidos.

Wide stance not required, but having some big jabronees will help with keeping the fear factor low on this one.