Chest Fly - Machine
Other types of Chest Fly: Free Weight Resistance Tube Stability Ball
Preset the handles with the proper range of motion for you in the pre-stretch position. Place the pin in the desired weight. Sit with your back pressed flat into the back pad.
Pull the handles together, engaging your chest muscles so they do the majority of the work, not your arms or shoulders. Pause with your hands one inch apart, then release the weight slowly until your elbows are even with your shoulders. Repeat.
Some chest fly machines position your forearms so they are vertical, and some position your arms parallel to the floor. Many have different handles, but they all work the fly action to stretch and strengthen your pecs simultaneously.
Pectoralis major and minor, Anterior deltoids, Biceps brachii
TIP: Keep your elbows slightly bent and on the same plane as your shoulders.
Variations for Chest Fly
Cable Standing Fly
This variation of chest fly also works your stability muscles in your chest and shoulders which develop functional strength needed in activities like tennis or baseball.
Cable Decline Chest Fly
You will strengthen your lower chest and biceps muscles with this exercise and get a stretch across your entire chest while you do the exercise.
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