The Chest Fly Machine: Proper Form, Variations, and Common Mistakes

The chest fly machine is often overlooked in the weight room because there are many ways to work the chest, or pectoralis, muscles.

For example, you can do a chest fly with dumbbells or cables. Some of these variations offer the benefit of training other muscles that help to stabilize the body, such as the abdominals and back muscles.

Using a chest fly machine is a great way for beginners and experienced weight-lifters to target the chest muscles without worrying about the balance required when using a bench, a ball, or when standing. It's also a useful machine if you have a lower-body injury and need to avoid standing.

Chest Fly Machine: A Tutorial

The first step in using a chest fly machine is to adjust the seat pad, which lifts and lowers. Move the seat pad height so that the handles are at chest height and when you sit down you can place your feet comfortably on the floor with the back pad supporting your spine. When you extend your arms out to the side to grab the handles, your elbows and wrists should be level with your shoulders (not higher or lower than your shoulders).

You may also need to adjust the arm levers if you have shorter or longer arms. Not all machines allow for this adjustment. When extended, your elbows should be slightly bent.

Next, you'll need to choose a weight setting. When you first use the chest fly machine, start with a lighter weight until you are comfortable with the movement. The complete movement is often described as opening and closing your arms like a butterfly.

1. Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
2. Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.
3. Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
4. Pause for one second once your arms are fully "closed" in front of your chest.
5. Bring your arms slowly back to the starting position, opening your chest and keeping your posture strong and upright.
6. Perform two sets of seven to 10 repetitions to start. Take a short break between sets.

As your fitness improves, add one to five repetitions to each set using the chest fly machine. You can also add a third set. Add more weight and repetitions if you complete all of the repetitions without fatigue. Your last set should be challenging but not so hard that you can't complete it with proper form.

Benefits of the Chest Fly Machine

The chest fly machine is ideal for increasing chest strength and muscle mass by targeting the pectoralis muscles. You have two pectoral muscles on each side of the front of your chest: the pectoralis major and the pectoralis minor. This exercise primarily benefits your pectoralis major—the larger of the two muscles responsible for movement at the shoulder joint.

You use these muscles for many day-to-day activities, such as pushing open heavy doors, picking up grocery bags, and lifting your children. Pectoralis muscles also control the chest and ribcage when you take a deep breath.

Using the chest fly machine is helpful if you are new to training the pecs, as it's performed fully seated and supported by a back pad, making it easy to practice good form. Additionally, the seated position helps you put your full effort into the chest muscles.

Like other strength-building exercises, the chest fly can help build lean body mass and bone density as well as increase base metabolic rate.

Chest fly machines vary in how they're built. Some require you to extend your arms completely to grab the handles. When you pull the handles together, it should feel like you are hugging a beach ball.

Modifications for Hand Injuries

Other variations of the chest fly machine have elbow pads instead of handles so your arms maintain a 90-degree angle or L-shape at your elbows as you open and close your arms. This machine may be useful for people with hand or wrist injuries.

Add the Abdominals

If you want to work your abdominals, try using only one side of the chest fly machine at a time. That means you'll have one arm working while the other arm rests. Your abdominal muscles—particularly the obliques along the side of your body—will have to work extra hard to keep your body stable.

Common Mistakes

Every exercise has some common pitfalls that you can avoid. Below are some common mistakes when using the chest fly machine.

Holding Your Breath

As you use the chest fly machine, it can be tempting to take a deep breath in and hold it as you engage your chest muscles and bring your arms together, a technique called bracing.

This method of forced breathing (also called a Valsalva maneuver) isn't necessary for lighter weight exercises. It can be helpful as you increase weight and the movement becomes more difficult. However, to start with, it's important to release your breath and reset with each repetition.

Using Your Legs

It may also be tempting when using the chest fly machine to press your feet into the to steady your body. Remember the purpose of chest flys is to train chest muscles, not your legs. If you notice you are engaging your legs, decrease your weight.

Arching Your Back

Some exercisers arch their backs using the chest fly machine, which can cause injury to the lower back. Maintain good posture while opening and closing your arms and sit tall with your back to keep contact with the pad behind you.

Using Momentum

Lift and lower the weight using slow, controlled movements. If you go too quickly, you will be using momentum rather than training your muscles.

Safety and Precautions

The best way to stay safe while using the chest fly machine is to become familiar with the equipment before using it. Since there are different machine variations and manufacturers, you may need to make more than one adjustment to maintain good form. Consult with a personal trainer if you need help adjusting a specific machine.

Try the Chest Fly Machine

Build stronger chest muscles with one of these popular workouts:

• Chest Workouts to Build Strength
• Build Your Upper Body With a Progression
• Upper Back Exercises for Good Posture