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Chest
Machine Chest Fly
A seated machine fly targeting the pectoral muscles.
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Target
Chest
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15
Execution
How to perform
1. Adjust the seat so the handles or elbow pads align comfortably with your chest.
2. Plant your feet and support your back while keeping shoulders down.
3. Bring the handles together with a consistent elbow angle and no forward shrug.
4. Return slowly only to a comfortable chest stretch without slamming the stack.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Adjust the seat so the handles or elbow pads align comfortably with your chest
- 2Plant your feet and support your back while keeping shoulders down
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.