Machine Fly (Chest)

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