Sit at a pec-deck (butterfly) machine and move your arms inward in a horizontal adduction motion to work the chest muscles.
How to do the Butterfly Machine#
- Set the seat height so the machine pads align with the middle of your chest and plant your feet flat on the floor.
- Sit with your back against the pad and place your forearms or hands on the machine pads, keeping a slight bend in the elbows.
- Exhale and bring the pads toward the center in a controlled arc until your hands or pads meet in front of your chest.
- Pause briefly and squeeze the chest, then inhale and slowly let the pads return to the start position with control.
- Keep your torso stationary and avoid leaning forward or using jerking motions throughout each rep.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Using too much weight and relying on momentum.
- Rounding the shoulders or lifting the back off the pad.
- Locking the elbows at the end of the movement.
- Allowing the pads to slam together instead of controlling the range.
