Smart Workout Diary

Machine Chest Fly

The machine chest fly is an isolation exercise performed by bringing the machine arms together in front of the chest. It primarily trains the chest muscles and also involves the front of the shoulders, supporting chest-focused strength and muscle-building training.

Demonstration

Machine Chest Fly — demonstration 1

Instructions

  1. Adjust the seat so the handles or pads are level with the middle of your chest when seated.
  2. Sit tall with your back against the pad, feet planted, and grasp the handles or place your forearms on the pads.
  3. Begin with your arms open comfortably, keeping a slight bend in your elbows and your shoulders down.
  4. Bring the arms together in a smooth arc in front of your chest without lifting your shoulders.
  5. Pause briefly, then return slowly to the starting position with control.
Muscle Group
Chest
Other Muscle Groups
Front Delts
Type
Strength
Mechanics
Isolation
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a load that lets you control both the closing and opening phases without swinging.
  2. Keep your chest lifted and avoid rounding your upper back against the pad.
  3. Maintain the same slight elbow bend throughout the repetition rather than turning it into a press.
  4. Stop the return before your shoulders are forced into an uncomfortable stretched position.
Exercise library