Butterfly

Also called pec deck, chest fly machine and machine fly.

Works

Chest

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Sit on the machine with your back flat on the pad.

1. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
2. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
3. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
4. Repeat for the recommended amount of repetitions.

Cues

• Handles at chest height.
• Soft elbows, bring the hands together.
• Pause, then open slow.

Common mistakes

• Shoulders rolling forward.
• Dropping the stack.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.