How to Do Chest Fly Exercises on a Machine


Targeting the inner and outer pectoral muscles, the chest fly machine provides an alternative for those who want to add variety to their chest routine without having to sacrifice the results. <br><br>While some prefer to use free weights when working out the chest, there are individuals who can benefit from using machines. Using the chest fly machine is beneficial for those who have a history of joint pain and weakness, as less stress is placed on the body during the movement. Machines also allow for beginners, who are often intimidated when learning new exercises, to become comfortable with the proper technique. <br><br>If you fall into one of these categories, or just want to add some variety to your routine to keep your muscles growing, the chest fly machine can be a great resource.

  • Adjust the seat and machine so that the handles are aligned with your side deltoids and positioned in the middle of your chest. Keep your back straight and your feet planted firmly on the floor. Your head should remain straight throughout the exercise.

  • Grab the handles and keep your elbows at a slight bend. In the starting position, your upper body will resemble a “T.” Keep your abdominals tightened.

  • Exhale and squeeze your pectoral muscles together by joining the 2 handles. Contract your chest when coming together and minimize the aid of your shoulders.

  • Inhale and return toward the starting position in a slow and controlled manner. Feel the stretch in your pectoral muscles. This is considered 1 repetition.

  • Complete 3 sets of 10 to 12 repetitions.

Tips & Warnings

  • Keep a slight bend in your elbows throughout the movement, which will remove any unnecessary stress on the joint.
  • <br>Another variation of the chest fly machine features square pads instead of handles. The same technique applies for all variations.
  • If any pain or discomfort is felt in your shoulder joints, try one or all of the following to prevent any further problems: a) lower the weight, b) adjust the seat to better target the pectoral muscles, or c) focus solely on the stretch and contraction of your chest during each repetition.

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