Pectoralis MajorPrimary Muscle

Chest

Secondary Muscle

Shoulders

Equipment Required

Machine Fly

Repetitions

6 – 8 Muscle Size & Strength
8 – 12 Muscle Definition

Technique

  1. Start with your arms at 90 degree angles supported by the pads.
  2. Press the pedal to bring the weight to starting position.
  3. Drive the two arms together meeting at the centre of the chest.
  4. Slowly allow the arms to move revert back to the starting position and then complete the movement again until the desired repetitions have been completed.


Starting Position

MachineFlyStart

Machine Fly Finish

MachineFlyFinish

Tips

Try to keep your head back on the pad throughout the whole movement otherwise this can start to work the shoulder muscle more than the chest muscle.

More Chest Exercises