Machine Chest Fly
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The Machine Chest Fly is a strength training exercise performed on a cable or plate-loaded machine where you sit with arms extended and bring the handles together in a hugging motion to contract the chest. Its primary purpose is to isolate and develop the pectoralis major muscles for improved chest size, strength, and definition. It benefits beginners and intermediate lifters seeking controlled, joint-friendly chest work without needing free weights or a spotter.
How to Perform Machine Chest Fly
- 1Sit on the machine chest fly seat with your back flat against the pad and feet flat on the floor for stability.
- 2Adjust the seat height so the handles are at chest level, aligned with the middle of your chest.
- 3Grasp the handles with a full grip, palms facing forward, arms extended out to the sides with a slight bend in the elbows.
- 4Engage your core and keep your chest up, shoulders back, and head neutral. This is your starting position.
- 5Exhale as you bring the handles together in a hugging motion, squeezing your chest at the center without locking elbows.
- 6Inhale as you slowly return the handles to the starting position, maintaining the slight elbow bend and control.
- 7Repeat for desired reps, then safely exit the machine.
- 8Key form tips: Keep elbows fixed in a slight bend throughout—avoid straightening arms fully. Do not use momentum; focus on the chest squeeze. Common mistakes: Arching the back or shrugging shoulders—stay stable and controlled.