The chest fly machine is an exercise equipment that efficiently works the pectorals and upper body muscles. It isolates the pectoralis major and minor and focuses on developing that impressive chest.
However, it is not as simple as flapping your arms like a bird and expecting the best. If you want to get the most out of your muscle-building efforts, you must master the right technique.
We mean keeping your core engaged, controlling your movement, and avoiding back arching. And if you want to spice things up, there are plenty of chest fly options out there, like the cable chest fly, that engage the same muscle groups in slightly different ways.
By the end of this read, you’ll be a pro at performing the chest fly exercise and you’ll build yourself a chest/upper body that’ll get eyes rolling.
Table of Contents
What is a Chest Fly Machine?
A chest fly machine, otherwise called pec fly, machine fly, peck deck, butterfly, or seated lever fly, is a fixed-weight machine in the weight room that mimics the chest fly movement. It’s a strength-training exercise that’s perfect for beginners and experienced lifters.
At the same time, it is beneficial for individuals with lower body injuries. The chest muscles are the key muscles worked by the chest fly machine. Additionally, the chest fly’s fixed movement pattern ensures proper arm movement.
This equipment can help you to:
- Minimize the risk of injury.
- Perfect form.
- Isolate your pectorals.
- Elevate basal metabolic rate.
- Boost lean body mass and bone density.
- Increase your muscle mass and chest strength.
Note these before doing the chest fly exercise.
Initially, begin by adjusting the seat pad since it elevates and goes down. Then, adjust the seat pad height in such a way that the handles stay at chest height and you can sit with your feet conveniently on the ground and your spine supported by the back pad.
Your wrists and elbows should maintain the same level as your shoulders as you stretch out your arms to grasp the handles—they shouldn’t be lower or higher than your shoulders. Meanwhile, ensure your arms are parallel to your chest instead of behind your body.
If your arms are longer or shorter than average, consider adjusting the arm levers too. However, all machines do not support this adjustment. Your elbows should be a bit bent when stretched.
Afterward, select a weight setting. It’s advisable to begin with a lighter weight when you first try out a chest fly machine. You can increase it once you get comfortable with the movement.
The entire movement is typically compared to opening and closing your arms like a butterfly.
Using the Chest Fly Machine to Attain Proper Form
Now, here’s how to perform the chest fly exercise with the machine to attain proper form:
- Sit upright, keeping your shoulders and neck relaxed. Then place your feet level on the ground.
- Grasp the handles with your palms pointing forward. Remember, some machines require you to push a foot bar to free the handles and move them forward.
- With a controlled and slow movement, press your arms together in front of your chest. Ensure your wrists are relaxed with your elbows slightly bent.
- Pause for a minute when your arms are completely “closed” in front of your chest.
- Slowly return your arms to the initial position while opening your chest and maintaining a straight, robust posture.
- Begin with two sets of 7 to 10 repetitions. Take short breaks between sets.
As you get more fit, increase the number of repetitions (by adding 1–5 reps) in each set. Again, you can incorporate a third set. If you can perform every repetition without getting tired, increase the weight and number of repetitions. Meanwhile, the final set of the chest fly machine exercise should be challenging but not so difficult that you cannot perform it in proper form.
Also Read: Recumbent Bike Exercise: Full Guide
Variations of the Chest Fly
The chest fly machine has many variations with which you can attain your desired form while your chest muscles are being worked on. These variations include:
1. Flat bench dumbbell chest fly
Your pectoral muscles are the main focus of the chest fly. Additionally, this workout helps enlarge your chest, which enhances the appearance of your upper body. Meanwhile, the chest fly is a great workout to incorporate into your push-day or chest and triceps regimen.
As an isolation exercise, it should be done after compound exercises, such as the bench press, to ensure that your muscles are thoroughly exhausted and to encourage muscle growth. Unlike incline or decline flys, which target your upper or lower pecs, respectively, lying flat on the bench evenly works your pecs.
2. Cable crossovers
A variant of the chest fly machine that uses a cable machine is the cable crossover. Compared to free-weight chest flys, cables offer consistent tension throughout the whole range of motion, which makes the workout easier to complete.
Again, using a cable allows you to work with additional resistance, which makes it a fantastic exercise for experienced and intermediate athletes to advance.
3. Pec deck chest flys
Dumbbell chest flys involve some balance and control because they use free weights. But Pec deck chest flys, on the other hand, employ a machine in a sitting position.
Your chest muscles are further isolated when you use this machine since it allows for controlled movements. Additionally, it assists you in performing the chest fly exercise in perfect form, which lowers the chance of injury.
4. Bench cable flys
The bench cable fly, a variation of the chest fly machine, allows you to use cables while lying flat on a bench with the right configuration. Except for the consistent strain provided by the cable, this exercise is comparable to the flat bench dumbbell chest fly. It either simplifies the workout or enables you to work with a higher resistance than what is achievable with dumbbells.
See Also: The Benefits of Using a Rowing Machine
Common Mistakes
Like other exercises, the chest fly exercise has common mistakes that trainees often make while working out. Here are some common mistakes made while your chest muscles are being worked using the chest press machine.
Using momentum
Use slow and controlled movements to raise and lower the weight. You won’t be strengthening your muscles if you move too fast; instead, you’ll be using momentum.
Bending your back
Some athletes use the chest fly machine to bend their backs, which can lead to lower back injuries. To maintain reach with the pad behind you, sit up straight with your back while opening and closing your arms with proper posture.
Using your legs
You might want to press your feet into the chest fly machine to stabilize your body. Remember that the goal of doing the chest fly machine workout is for your chest muscles to be worked, not your legs. So, reduce your weight if you find yourself using your legs.
FAQs
As you lower the weights, remember to squeeze your shoulder blades together at the beginning of each set of dumbbell flies. This will shield your shoulders. Keep squeezing your shoulder blades in tandem as you start to fly up.
If you’re a beginner, start with a modest set of dumbbells and gradually raise the weight each week as your strength increases. For optimal results, combine chest flies with other workouts for the chest, such as planks, chest presses, pushups, and seated decline cable presses.
While the flat fly works the pectorals more evenly, the incline variant works the upper chest more. The incline fly might be a safer choice if you have trouble maintaining a safe range of motion when using the flat fly.
The chest fly machine is great for building muscle mass and strength in the chest by focusing on the pectoralis muscles. Meanwhile, the pectoralis major and pectoralis minor are the two pectoral muscles located on both sides of the front of your chest.
If your goal is to increase muscular hypertrophy and grow your chest, you should do 3 to 4 chest exercises per workout; if your goal is to improve strength, you should only perform 2 to 3 exercises.
Conclusion
The chest fly is a simple yet extremely effective workout for building your chest muscles. Always ensure to train in the proper form, experiment with variations like the cable chest fly, and avoid the common mistakes we’ve discussed. And voila! You’ll be amazed at how much your pectorals have developed.