A seated machine chest fly moves the arms in a horizontal adduction to work the pectoralis major. It isolates the chest by guiding the movement on a lever-based machine.
How to do the Chest Fly (Machine)#
- Adjust the seat so the handles sit roughly at mid-chest height and select an appropriate weight.
- Sit with your back against the pad, feet flat, and grasp the handles with a light, secure grip.
- Start with your arms open and elbows slightly bent, keeping your shoulders down and chest tall.
- Exhale and bring the handles together in a smooth arc, focusing on contracting the chest while maintaining the elbow angle.
- Inhale and return the handles slowly to the start position under control until you feel a gentle stretch in the chest.
Muscles worked#
- Primary: Chest
- Secondary: Front delts
Common mistakes#
- Using too much weight and jerking the handles instead of moving smoothly.
- Locking or fully straightening the elbows during the motion.
- Shrugging or letting the shoulders roll forward.
- Rushing the return and failing to control the eccentric phase.
