Machine Chest Fly

DMOOSE

Machine Chest Fly

Exercise Description

Main Target Muscles

Chest

Secondary Target Muscles

Shoulders

Workout Type

Strength

Gym Gear

Machine

Fitness Level

Beginner

Compound/Isolated 

Isolation

Power Move 

Push

Target Muscle: Chest

Machine Chest Fly Overview

The fly machine is ideal workout equipment to build chest strength  and increase muscle mass. If your main objective to do this is to build your pecs, then you’d the desired results efficiently.

The best part about the machine chest fly is that you don’t have to worry about maintaining stability or balance throughout the exercise. For a beginner who has just begun working on his chest muscles would find the exercise to benefit him massively through the daily chores.  

How to Do It

  1. You will use the pec dec machine for this workout. Adjust the height of the seat in such a way that when you sit, your arm pads should be at the level of your chest.
  2. Select the weight from the rack. 
  3. Sit on the machine, grab the handle, and take the weight off. Here’s your starting position for the exercise. 
  4. Slowly bring your forearms together without letting them touch. Keep your body still. 
  5. Count till 3 and squeeze the chest muscles, then return to the starting position.
  6. Repeat for the desired number of reps. 

Machine Chest Fly Tips

  1. Keep your body still throughout the exercise, and do not touch the handles in the center.
  2. Make sure not to extend your torso forward when squeezing the weight up.
  3. Squeeze the chest at the top of the exercise to increase the intensity. 
  4. Keep your upper arms parallel to the floor.

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