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Chest · Beginner

Machine Chest Fly

Guided chest fly that isolates the pecs with a stable seated setup.

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Machine Chest Fly demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Chest Press Machine

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so the handles line up near chest height.
  2. 02Sit tall with your back supported and elbows softly bent.
  3. 03Bring the handles together in front of the chest.
  4. 04Pause briefly while keeping the shoulders down.
  5. 05Return slowly until you feel a comfortable stretch.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBattling Ropes FlyComparable substituteMid Cable Chest FlyComparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest Squeezes

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