Machine Fly

Exercise / Chest

Machine Fly Overview

The Machine Fly, also known as the Butterfly, is an isolation exercise targeting the chest muscles. This variation involves placing your forearms fully against the pads, keeping your elbows bent at 90 degrees throughout the movement. This setup ensures proper alignment and maximum engagement of the chest muscles while minimizing strain on the shoulders.

How to do Machine Fly

10301301 Lever Pec Deck Fly Chest 720

Setup

  1. Adjust the seat height so the handles are at chest level.
  2. Sit on the machine with your back firmly pressed against the pad.
  3. Place your forearms fully against the pads, keeping your elbows bent at 90 degrees.

Execution

  1. Exhale as you bring the handles or pads together in front of your chest in a smooth, controlled motion.
  2. Squeeze your pectoral muscles at the top of the movement.
  3. Inhale as you slowly return to the starting position, feeling a stretch in your chest.
  4. Repeat for the desired number of repetitions.

Coach Tips

  • Keep your forearms firmly in contact with the pads throughout the movement.
  • Avoid shrugging your shoulders; keep them down and relaxed.
  • Exhale as you push the pads together and inhale as you release them.
  • Use a moderate weight to maintain control and avoid straining the shoulders.

Benefits Of Machine Fly

1. Isolates the Chest Muscles

The Butterfly exercise specifically targets the pectoralis major, allowing you to concentrate on chest development without significant involvement from other muscle groups. The guided motion of the machine ensures both sides of the chest receive equal work, promoting balanced muscle development.

2. More Control

Using forearm pads eliminates the need for a grip, reducing the chance of form breakdown caused by over-gripping or incorrect hand placement. Resting your forearms against the pads removes assistance from smaller stabilizing muscles (such as the biceps and forearms), effectively isolating and maximizing chest muscle engagement.

3. Shoulder-Friendly

The machine’s design minimizes excessive rotation or strain on the shoulder joint, making it safer for individuals with limited mobility or shoulder issues. Compared to free-weight exercises like dumbbell flyes, the Butterfly offers a controlled range of motion.

4. Complements Compound Movements

The Butterfly exercise is an excellent complement to compound chest movements like bench presses or push-ups, as it focuses on isolated muscle engagement. Helps address weak points in the chest for a well-rounded physique.

5. Improves Chest Flexibility

The backward motion stretches the chest muscles, which can enhance flexibility and improve posture over time. Increased chest flexibility reduces the risk of injuries and supports better performance in other exercises.

Machine Fly Muscle Worked

Target - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Biceps Brachii
Synergists - Serratus Anterior
Bench Press Muscle work