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Machine Fly
cheststrength
Target Muscles
Primary: chest
Equipment Needed
machine
Mechanics
isolation
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Download StaminaHow to perform Machine Fly
1
Sit on the machine with your back flat on the pad.
2
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.
3
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.
4
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
5
Repeat for the recommended amount of repetitions.