Machine fly
- Sit on the machine with your back firmly against the pad. Grip the handles at chest height with your elbows slightly bent.
- Squeeze your chest muscles to bring the handles together in front of you.
- Slowly return the handles with control to the starting position, feeling a stretch in your chest.
Tips
- Keep a slight, fixed bend in your elbows throughout the movement rather than straightening or deepening the bend as the handles move.
- Press your back and shoulders firmly into the pad at the start and maintain that contact as you bring the handles together.
- Open the handles on the return phase at a controlled pace that allows you to feel the stretch in your chest without losing your back position.
Common mistakes
- Allowing the elbows to bend progressively more as the handles come together, turning the movement into a pressing action rather than a fly.
- Letting the upper back and shoulders pull away from the pad during the movement, causing the torso position to shift.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
