Butterfly

• The machine chest fly is an effective exercise that targets the chest muscles for a more sculpted physique.
• It's an easy exercise to perform and can be adjusted to suit all fitness levels.
• Great for targeting the inner pecs, less prone to bad form than the dumbbell version and great for burn-out sets at the end of a chest workout.
• Grip the handles firmly and press the arms together in front of your body. Keep your core engaged and your back straight as you push the arms away from your chest.
• Feel the stretch in your chest muscles as you extend your arms fully, then slowly bring the arms back to the starting position, making sure to keep the tension in your chest throughout the movement.

1. Sit on the machine with your back flat on the pad.
2. Take hold of the handles. 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.

Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.

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.

Warm up tips for the machine chest fly exercise:

1. Start with some light cardio to get your blood flowing and warm up your muscles. This can be a few minutes of jogging, cycling, or jumping jacks.
2. Perform some dynamic stretches for your chest and shoulders. This can include arm circles, chest stretches, and shoulder rolls.
3. Do a few sets of push-ups or bench presses with light weights to activate your chest muscles and prepare them for the machine chest fly.
4. Before starting the exercise, make sure to adjust the machine to the appropriate height and weight for your fitness level.
5. When performing the machine chest fly, focus on maintaining proper form and engaging your chest muscles throughout the movement.
6. Start with a lighter

1. Proper form: Sit on the machine with your back flat on the pad and ensure that your upper arms are parallel to the floor. This will help maintain proper alignment and reduce the risk of injury.
2. Start with a warm-up: Before starting the machine chest fly, make sure to warm up your chest muscles with some light cardio exercises or dynamic stretches. This will help increase blood flow and prepare your muscles for the workout.
3. Adjust the weight: Choose a weight that is appropriate for your fitness level. Start with a lighter weight and gradually increase as you get stronger. Using too much weight can put unnecessary strain on your muscles and joints.
4. Breathe properly: Remember to breathe out as you push the handles together and squeeze your chest. Inhale as you slowly return to the starting position. Proper breathing helps maintain stability and prevents dizziness or lightheadedness.
5. Control the movement: Avoid using momentum to complete the exercise. Instead, focus on slow and controlled movements. This will ensure that you are effectively targeting your chest muscles and reduce the risk of injury.
6. Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any sharp or sudden pain, stop immediately and consult a healthcare professional. It’s important to prioritize safety and avoid pushing yourself too hard.
7. Use variations if needed: If the machine chest fly is not suitable