• MAIN MUSCLES: Upper and Lower Chest
  • EXERCISE CATEGORY: Strength, Stretch
  • EXERCISE TYPE: Basic-(Multi-Joint) 
  • EQUIPMENT REQUIRED: Chest fly machine
  • EXPERIENCE LEVEL: Beginner Midlevel


  1. While sitting on the machine, grasp the handles or rest your forearms against the cushions. The shoulders are slightly below the horizontal.
  2. After taking a deep breath, bring your hands together in front of you.
  3. At the endpoint, exhale and hold for a couple of seconds, further contracting chest muscles.
  4. Return slowly to the starting position.
  5. If you change the angle of the shoulders to the body, then the angle of impact on chest muscles will also change: from deltoid to the top of the chest and bottom.

NOTE: Learn the correct technique for performing movements before increasing the weight of the weights.
Sit up straight without stooping.
Avoid using the force of inertia; use slow, controlled movement.
Do not hunch over or round your shoulders during the exercise. Keep your chest straight and your shoulder blades down.
Breathe in as you bring the machine arm pads together.
Spread your legs wider for better stability.