Chest Butterfly Machine

Chest Butterfly Machine

Type: Isolation Muscle: Chest Equipment: Machine

A machine exercise that primarily targets the chest muscles and secondarily the shoulders and triceps.

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+Easy to control resistance
+Keeps focus on chest muscles
–Limited range compared with free weights
–Can stress shoulders when overloaded

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

Adjust seat so handles/elbow pads align with mid-chest; feet flat
Choose a light weight; grip handles or place forearms on pads; elbows bent ~90° and fixed
Sit tall; chest up; shoulders down and back; brace your core
Start with arms opened to the sides, in line with your chest; wrists neutral
Bring handles/pads together in a wide arc using your chest; don’t shrug
Pause and squeeze the chest at the front
Return slowly until you feel a chest stretch, not shoulder strain; don’t let the stack slam
Exhale as you close, inhale as you open