Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Chest

Machine Fly (Chest)

How to do the machine fly

Malik, DPT

Written by Malik, DPT

Last Updated onApril 13, 2019

Machine Fly

The machine fly is an effective chest isolation exercise which is great for building muscle and strength. Now, this is a safe exercise for anyone when using proper form and it’s a great tool for thoroughly isolating each pec muscle since you’re developing more stabilizer muscles during the exercise.

But, you want to make sure you’re doing it properly if you want to get results. You see, many people overstretch during this exercise and it’s not necessary. A slight stretch in combination with a strong concentric (Positive) movement will yield the best results possible and it won’t limit your strength potential during the exercise.

The machine fly is a must in any chest routine so don’t miss out on its effectiveness.

In This Exercise:

  • Target Muscle Group: Pectoralis Major
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Chest fly machine
  • Difficulty: Beginner

Exercise Instructions

  1. Set up the fly machine to your desired range of motion.
  2. Then, sit on the machine with your back against the pads and plant your feet on the floor.
  3. Now, grab the handles with your arms extended and a slight bend in your elbows.
  4. Then, pull the levers together while contracting your chest muscles until your hands almost touch together.
  5. Hold for a couple of seconds.
  6. Now, allow the levers to spread apart until you feel a slight stretch in your chest.
  7. Repeat for the desired number of reps.

Variations & Tips:

  • Avoid raising your elbows as this cause your shoulders to be in a vulnerable position.
  • Try not to touch the handles together during the positive phase of the machine fly as this decreases the tension on the muscle.
  • Do not overstretch your chest muscles during the negative portion of a repetition.
  • The machine fly is an effective chest isolation exercise which targets the entire muscular surface area.

Watch: How to do the machine fly

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Chest Exercise Guides
Previous Post

Dumbbell One-Arm Overhead Press (Shoulders)

Next Post

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Recommended For You

Serratus Anterior Exercises

Serratus Anterior Exercises for Bodybuilders

Most bodybuilders and exercisers have a basic knowledge of anatomy. They know their gluteus maximus from their biceps, which exercises...

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

The barbell kneeling squat is an off-kilter leg-focused exercise that could actually be described as a reverse leg extension. Instead...

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

The Smith chair squat is a great exercise for many reasons - it's good for beginners, is a safe way...

Kettlebell Figure 8 Guide

The Kettlebell Figure 8: Muscles Worked, How To, Benefits and Variations

The kettlebell figure 8 is a variation of the kettlebell swing that involves swinging a kettlebell in between and around...

Inverted Row Guide

Inverted Row Exercise Guide and Videos

Also known as the supine row or Australian pull-up, the inverted row is one of the most underrated yet effective...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Hany Rambod Lunsfords Move Open Bodybuilding

Hany Rambod on Lunsford’s Move to Open: ‘It’s Definitely Something We Are Having to Consider’

Jay Cutler On Drug Abuse

Jay Cutler Opens Up on Steroid Use During Competitive Bodybuilding: “I Think I Abused Drugs”

Charles Glass Build Calves

Bodybuilding Coach Charles Glass Shares 5 Variation of Exercises to Build Calves

Recent Reviews

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Gorilla Mode Pre Workout Review

Gorilla Mode Pre-Workout Review — The Best Pre-Workout To Grab Today?

Wrecked Pre-Workout Review

Wrecked Pre-Workout Review – The Strongest Pre Workout?

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.