Close-Grip Machine Chest Fly

oec:close-grip-machine-chest-fly

An isolation exercise performed seated on a fly machine using a narrow handle grip to target the pectoral muscles through horizontal adduction.

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Also called: Butterfly Narrow Grip, Narrow-Grip Butterfly, Close-Grip Pec Deck Fly, Close-Grip Machine Fly

How to do it

Adjust the seat height so the machine handles align horizontally with mid-chest level.
Sit back firmly against the backrest with your feet planted flat on the floor.
Grasp the inner or narrow handle attachments with a neutral grip and maintain a slight bend in your elbows.

Engage your chest and pull the handles together in a smooth arc until your hands nearly touch in front of your sternum.
Squeeze your pectoral muscles intensely at peak contraction for a brief pause.
Slowly reverse the movement under control, allowing your chest to open until you feel a comfortable stretch without letting the weight stack touch down.

Exhale as you bring the handles together; inhale as you slowly return to the stretched starting position.

Allowing the shoulders to shrug or roll forward at the end of the press.: Keep your shoulder blades retracted and depressed against the backrest throughout the movement.
Overextending the arms backward and hyperextending the shoulder capsule.: Stop the eccentric phase when your elbows are roughly in line with your torso, feeling tension in the chest rather than the shoulder joint.
Letting the weight plates crash between repetitions.: Maintain continuous muscular tension by stopping just short of the weight stack resting.

Do not set the starting arm range too far back if you have a history of anterior shoulder instability.

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