Machine Chest Fly

A chest isolation exercise performed on a machine that arcs the handles together in front of the body.

How to do it

1. Sit in the chest fly machine and adjust the seat so the handles align with your chest.
2. Grip the handles with a slight bend in your elbows.
3. Bring the handles together in front of your chest in a smooth arc.
4. Squeeze your pectorals at the point of peak contraction.
5. Return under control to the starting position without slamming the weight.
6. Repeat for the desired number of reps.

Tips

• Keep a slight, fixed bend in your elbows throughout.
• Focus on squeezing the chest rather than pushing with the arms.
• Control the return instead of letting the weight stack slam.

Muscles

Primary: Chest

Secondary: Front deltoid, Serratus