Machine fly
Also called pec deck, butterfly machine
- Works
- Chest · pectoralis major
- Front of the shoulder · anterior deltoid
- Needs
- Weight machines
Setup
Set the seat so the handles are at chest height. Sit with your back against the pad and hold the handles with slightly bent arms.
Steps
- Bring the handles together in front of your chest.
- Squeeze for a moment.
- Let them open slowly until you feel a light stretch across the chest.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
Across your chest.
Common mistakes
- Opening so far that the shoulders strain.
- Bending the arms more as you pull.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.