Chest Fly Machine

How to Do Chest Fly Machine: Step by Step

1. Adjust seat so handles align with mid-chest
2. Bring arms together in a hugging motion
3. Squeeze chest at the center
4. Open arms slowly with control

Common Mistakes to Avoid

• Going too heavy and using shoulders
• Not getting a full stretch at the open position
• Rushing the negative — control the opening

Chest Fly Machine Tips

• Focus on squeezing at the center for 1-2 seconds each rep
• Keep a slight bend in your elbows throughout
• Use moderate weight — this is about the squeeze, not heavy loading

Muscles Worked