Technique
Sit in the chest fly machine with your back against the pad. Grasp the handles and perform a controlled fly movement, bringing your arms together in front of your chest, then return to starting position.
An isolation exercise that targets the chest muscles through controlled fly movements using a machine to provide stability and consistent resistance.
Sit in the chest fly machine with your back against the pad. Grasp the handles and perform a controlled fly movement, bringing your arms together in front of your chest, then return to starting position.
Begin seated in the chest fly machine with back against the pad, arms extended to the sides holding the handles.
Return to the starting position with arms extended to the sides after completing the fly movement.
Control the movement, feel chest contraction, maintain posture, breathe steadily
Using momentum, not feeling chest contraction, poor posture, incomplete range of motion
Increase weight, add variations, or perform more sets.
Reduce weight, perform fewer reps, or use assistance.
Maintain proper posture to avoid shoulder strain. Stop if you experience pain in the chest, shoulders, or wrists. Keep your back against the pad throughout the movement.