Machine Chest Fly
Sit tall with your back on the pad and hands on the handles. Start from a stretched position with a soft bend in the elbows, then bring the handles together in front of your chest in a hugging arc. Pause, squeeze the chest, and return under control without letting the shoulders roll forward.
Muscles worked
Primary
Equipment
How to do it
- Set the seat and handles and stand or sit with the chest lifted.
- Keep a soft elbow bend and pull the shoulders down away from your ears.
- Bring the handles or dumbbells in a wide arc without changing elbow angle.
- Finish together in front of your chest and squeeze the chest briefly.
- Return under control until you feel a chest stretch.
- Keep the movement at the shoulder joint, not the elbows.
Watch for
- Bending and straightening the elbows like a press.
- Shoulders rolling forward at the stretched position.
- Using momentum to bounce out of the bottom.
Breathing
Exhale as the hands come together, inhale during the return.
Tip
Use lighter weight than a press so the chest, not the elbows, controls the arc.
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