Butterfly Machine
a.k.a. Pec Deck, Pec Deck Fly
Differentiation: Mechanics
This variation of Chest Flyes differs from free weight Flye exercises. Here is how: you use a Butterfly machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing Dumbbell Flyes). Not focussing on balancing allows you to strengthen and develop the definition in your pectorals.
Starting Position
To get into starting position, do this...
1) Locate a Butterfly Machine.
2) Select a suitable weight.
3) Adjust the seat height, if needed.
4) Set the Butterfly machine's adjustable arms so they are at shoulder height, out to your sides and parallel with your shoulders.
5) Sit facing outward on the bench of the butterfly machine - with your back against the pad
6) ...and your feet spaced wide apart on the floor for stability.
7) Reach out and grasp the handles,
8) ...with your palms facing forward.
9) Position your upper arms so they are parallel to the floor.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you slowly bring the handles together at chest level.
3) ...until the handles nearly touch.
4) Hold this position for a count of one second.
5) Then, inhale as you gradually allow the handles to move outward
6) ...until your arms are again fully outstretched in an airplane-like position
7) ...and you feel your chest muscles stretch.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Keep your head facing upward during the movement.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
When bringing the handles together, the stress should be on your chest muscles.