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Exercise guide
Machine Chest Fly
A chest isolation exercise performed on a machine that arcs the handles together in front of the body.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · serratus anterior
- Goals
- hypertrophy
- Equipment
- Chest fly machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit in the chest fly machine and adjust the seat so the handles align with your chest.
- Grip the handles with a slight bend in your elbows.
- Bring the handles together in front of your chest in a smooth arc.
- Squeeze your pectorals at the point of peak contraction.
- Return under control to the starting position without slamming the weight.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep a slight, fixed bend in your elbows throughout.
- Focus on squeezing the chest rather than pushing with the arms.
- Control the return instead of letting the weight stack slam.