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Machine Fly
Beginner - Strength - Compound
Targeted Muscle Group
Chest
Recommended Equipment
Machine - Strength
How to do it
The Machine Fly, also known as the Pec Deck Fly or Seated Machine Fly, is an excellent exercise for isolating and targeting the chest muscles, particularly the pectoralis major. Here’s how to perform it correctly:
Setup:
Adjust the seat height so that the handles of the machine are at chest level when you sit down. Sit on the machine with your back flat against the backrest and your feet flat on the floor.
Starting Position:
Grasp the handles with an overhand grip (palms facing forward) or a neutral grip (palms facing each other), depending on the machine design. Position your arms so that they are slightly bent at the elbows and in line with your shoulders. Your elbows should be slightly below shoulder level. Keep your back pressed firmly against the backrest and your chest lifted.
Engage Your Core:
Tighten your abdominal muscles to maintain a stable torso throughout the exercise.
Perform the Fly:
Exhale as you bring the handles together in front of your chest in a wide arc, keeping your elbows slightly bent. Focus on squeezing your chest muscles as you bring the handles together. Do not let your shoulders roll forward; keep them back and down throughout the movement.
Pause:
Briefly pause at the peak contraction when the handles are together, focusing on squeezing your chest muscles.
Return to Starting Position:
Inhale as you slowly and controlled return the handles to the starting position, allowing your chest muscles to stretch.
