How to Do a Chest Fly Exercise With a Machine

The chest fly exercise works the major pectoral muscles, which help with posture and strength. Using the machine gives you more support than the dumbbells. The following steps will help ensure you're using the proper technique to get the maximum benefit from the chest fly exercise.

Difficulty: Moderately Easy

Instructions

1. Adjust the weight to one that is appropriate for your skill and fitness level, and this amount should increase with your fitness level.

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

3. With your back pressed on the pad, sit with your feet flat and firmly on the floor with 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. Be careful not to let the chest fly exercise machine jerk your arms back. Move your arms back and forth with a controlled motion.

6. Repeat several sets with about a 30-second break in between.

7. Increase your weights and the amount of sets you do as your skill level and strength increase.

Tips & Warnings

• Always stretch before and after your workout to avoid soreness and injury to your muscles
• Set realistic goals and consistently workout for maximum benefit.
• You may need to make adjustments to the weights after the first couple of reps.
• Keep your abs tight during your sets.

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