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Machine Chest Flys

An isolation exercise that targets the chest muscles through controlled fly movements using a machine to provide stability and consistent resistance.

Exercise Overview

Category

General Resistance

Exercise Type

Strength

Difficulty Level

Beginner

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.

Starting Position

Begin seated in the chest fly machine with back against the pad, arms extended to the sides holding the handles.

Finishing Position

Return to the starting position with arms extended to the sides after completing the fly movement.

Form Cues

Control the movement, feel chest contraction, maintain posture, breathe steadily

Common Mistakes

Using momentum, not feeling chest contraction, poor posture, incomplete range of motion

Progression Tips

Increase weight, add variations, or perform more sets.

Regression Tips

Reduce weight, perform fewer reps, or use assistance.

Safety Notes

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.