Strength

Machine Chest Fly

The Machine Chest Fly isolates pecs to boost strength and sculpt the chest. This exercise, involving wide arm openings and a hugging motion, emphasizes the outer chest for a defined look.
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Machine Chest Fly instructions
Step-by-step instructions
1
Sit upright on the machine with your back firmly against the pad, grabbing the handles with your palms facing forwards.
2
Slightly bend your elbows and push your hands towards each other, stopping when they almost touch in front of your chest.
3
Hold this position for a second, making sure to squeeze at the top of the movement.
4
Move your arms back to the starting position, keeping the movement slow and controlled.
5
Maintain your posture and make sure to avoid locking your elbows out - keeping your arms slightly bent throughout the movement.
Sit upright on the machine with your back firmly against the pad, grabbing the handles with your palms facing forwards.
Slightly bend your elbows and push your hands towards each other, stopping when they almost touch in front of your chest.
Hold this position for a second, making sure to squeeze at the top of the movement.
Move your arms back to the starting position, keeping the movement slow and controlled.
Maintain your posture and make sure to avoid locking your elbows out - keeping your arms slightly bent throughout the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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