Introduction.

The Chest Fly Machine is an upper body exercise that primarily targets the chest but also works the front deltoids. This is an isolation exercise which is well suited to beginner lifters.

Alternatives.

Technique.

  • On a chest fly machine, set the handles so that they start are a little way behind your body.
  • Grab the handles and bring your arms forward with a slight bend at the elbows, squeezing your chest hard as you do.
  • Keep your shoulder blades pulled down and back throughout the movement to isolate your chest muscles.
  • Return to the starting position in a controlled way by performing the movement in reverse.

Chest Muscle Diagram.

Chest Muscles