Machine Chest Fly

oec:machine-chest-fly

A seated machine isolation exercise targeting the pectorals through guided horizontal adduction of the arms.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Pec Deck, Pec Deck Fly, Butterfly, Machine Fly, Seated Machine Fly, pec dec, pec fly

How to do it

Adjust the seat height so the handles or arm pads align with the middle of your chest.
Sit back firmly with your head, upper back, and glutes supported against the pad, feet flat on the floor.
Grasp the handles or position your forearms against the pads with a slight, fixed bend in your elbows.

Inhale, brace your core, and set your shoulder blades back and down against the backrest.
Bring the handles together in front of your chest in a smooth, hugging arc.
Pause briefly at peak contraction, squeezing your pectorals firmly without touching the handles together.
Reverse the movement with control, feeling a deep stretch across your chest before the weight stack touches down.

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

Allowing the shoulders to round forward at full contraction.: Keep your shoulder blades retracted and depressed against the backrest throughout the entire rep.
Changing the elbow bend during the movement to turn the fly into a press.: Lock in a soft elbow angle at the start and maintain it unchanged from start to finish.
Overstretching the shoulders backward at the start of the rep.: Adjust the machine's range-of-motion cam so your elbows do not travel excessively behind the plane of your torso.

Do not allow the weights to violently yank your arms backward into excessive external rotation and horizontal abduction.

This record: CC-BY-SA-4.0.