Machine Fly
Overview
How to do it
- 1
Set the seat so the handles line up with your chest.
- 2
Take a seat and press your back into the pad.
- 3
Hold the handles or pads with a neutral grip, palms facing each other.
- 4
Keep a slight bend in your elbows and hold that angle for the entire exercise.
Form tips & common mistakes
As you bring the handles together, actively contract your chest.
Choose a load that lets you keep good form through every rep without losing control.
Add weight or reps little by little to keep improving strength and size.
Use it alongside presses and dips to build a balanced chest session.
Benefits
Places the main demand on the chest muscles with little help from other muscle groups, which makes it a strong choice for hypertrophy (muscle growth).
The machine directs your movement path, which lowers injury risk and helps beginners use it confidently.
It works well for shaping and defining the chest as part of a complete training plan.
You get a deep stretch at the start and a strong squeeze at the finish, which helps maximize muscle engagement.
The seated setup and guided motion place less stress on the shoulders than free-weight fly exercises.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Biceps Brachii، Serratus Anterior
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
