How to Do a Chest Fly Exercise Using a Machine

The chest fly exercise works the major muscles of the chest. This helps with posture and strength. The following steps will ensure you're using the proper technique to get the maximum benefit from this machine.

Difficulty: Moderately Easy

Instructions

1. Adjust the weight to one that is appropriate for your skill and fitness level. This should increase with your fitness level. You may need to make adjustments to the weights after the first few reps.

2. Adjust the seat of the machine so that your arms are stretched out to the sides at chest level. You don't want them too low or too high.

3. Sit with your back pressed on the pad and your feet flat on the floor. Keep your abdominal muscles tight.

4. Grasp the bars loosely and exhale as you squeeze them inward, pressing your forearms together with your elbows slightly bent.

5. Inhale as you take the bars back out. Don't let the machine jerk your arms back. Move your arms back and forth with a controlled motion.

6. Repeat several sets with a 30-second break in between. Keep your abs tight during your sets.

7. Increase your weights and the number of sets you do as your skill level and strength increases.

Tips & Warnings

• Always stretch before and after your workout to avoid soreness and injury.

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