Chest · Machines
Chest Fly Machine
The chest fly machine is an isolation exercise designed to target the pectoralis major through horizontal adduction without triceps involvement. It is suitable for lifters of all experience levels and is best placed toward the middle or end of a chest workout after compound presses.
How to do it
- Sit on the seated fly machine with your back pressed firmly against the pad.
- Adjust the seat and arm pads so that your arms are level with your shoulders when you grasp the handles.
- Grasp the handles with your arms slightly bent at the elbows.
- Inhale and brace your core. Exhale as you bring the handles together in front of you, squeezing your chest muscles.
- Keep the movement controlled, focusing on using your chest muscles to bring the arms together.
- Avoid using momentum, move the handles with a smooth, steady motion.
- Slowly return the handles to the starting position, controlling the movement and feeling the stretch in your chest muscles.
Common mistakes
- Setting the starting position too far back overstretches the shoulder capsule and increases the risk of joint strain.
- Locking out the elbows completely shifts tension away from the pectorals and onto the elbow joints.
- Rounding the shoulders forward and pulling the shoulder blades off the pad shifts the work to the anterior deltoids.
- Using momentum to slam the handles together removes continuous tension from the target muscles.
Tips
- Adjust the seat height so that the handles or pads sit directly at mid-chest level.
- Keep a slight, rigid bend in your elbows throughout the entire movement instead of extending or flexing them.
- Hold the fully contracted position for one full second when the handles meet to maximize inner pectoral engagement.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets for hypertrophy and local muscular endurance. Heavy, low-rep sets under 8 reps are not recommended for this movement due to excessive joint shear.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the machine fly compare to dumbbell flyes?
The machine maintains consistent resistance throughout the entire range of motion, whereas dumbbells lose tension at the top of the lift.
What should you do if you feel pain in the front of your shoulder during the exercise?
Reduce the range of motion by moving the start position forward, and stop the exercise to consult a specialist if the discomfort continues.
