Machine Chest Flyes

Machine Chest Flyes

Type: Isolation Muscle: Chest Equipment: Machine

A machine-based exercise that targets the chest muscles, isolating them for growth.

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+Keeps resistance focused on chest
+Easy to control the movement
–Shoulders may feel strained
–Less carryover to pressing strength

This exercise targets:

Chest

Middle Chest

Upper Chest

Lower Chest

Serratus

Shoulders

Front Delts

Ratios are approximate and can vary depending on form and technique.

How to perform

Set seat so handles line up with mid-chest/nipple level
Sit tall, feet flat, shoulders down and back; slight bend in elbows
Grip handles lightly; keep wrists straight and chest up
Bring handles together in a hugging motion; squeeze chest at the center
Pause briefly, then open arms under control until you feel a chest stretch (don’t over-stretch)
Keep elbow angle fixed; don’t shrug or arch your lower back
Exhale as you close, inhale as you open; move slow and controlled
Choose a weight you can control without the stack slamming