Chest Fly Machine

Pro Tip

Try to momentarily squeeze your chest consciously when your hands are close together for added benefit.

How To

Sit on the machine with arms fully extended in line with your torso at the level of the middle of your chest.
Exhale and bring your arms together while keeping them straight.
Continue bringing your arms together until your hands are about 1 inch from each other.
Inhale and bring your arms back to your sides, returning to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Equipment

Fly Machine

This machine can help you improve your bench press strength.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Chest Fly Machine

Alternatives

Exercises that target the same primary muscle groups with different equipment