Seated Machine Fly

ChestLeverage Chest Press

Machine-based chest isolation exercise. The fixed motion path lets you target the chest safely and effectively, ideal for shaping the chest and mastering peak muscle contraction.

How to do it

1Adjust the seat height so the handles align with the middle of your chest.

2Sit down, press your back and head firmly against the pad, and plant your feet on the floor.

3Grasp the handles, keeping a soft bend in your elbows pointing out to the sides.

4Exhale as you bring the handles together in front of you using your chest.

5Pause for a second at peak contraction without letting the handles slam together.

6Inhale as you smoothly return to the start until you feel a comfortable chest stretch.

Common mistakes

Locking out your elbows completely, shifting tension off the chest onto the joints.

Peeling your upper back off the pad, changing the line of force and cutting efficiency.

Letting the handles fly back without control, which can strain shoulder ligaments.

Breathing

Exhale as you bring the handles together and inhale as you open up into the stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.