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Machine Fly

Exercise Machine / Beginner
  • Chest
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Machine Fly - Learn Proper Machine Fly Form

  1. Step 1: Sit on the machine, taking care to place your back flat against the pad. This is the starting position.
  2. Step 2: Grasp each one of the handles firmly with your hands.
  3. Step 3: Bring the handles together slowly while you squeeze your chest in the middle. Exhale while you do so and hold the contraction for a second.
  4. Step 4: Move your arms back to the starting position. Inhale as you do so. Your chest muscles will be fully stretched. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
  5. Step 5: Repeat for the number of reps in your exercise plan.

Machine Fly Variations and Machine Fly Alternatives

  1. Variation 1: Use pulleys or an exercise band to perform this exercise.
  2. Variation 2: Use a Pec Deck machine that allows you to put your forearms on the pad with your elbows at a 90 degree angle.

Machine Fly Tips

  1. Tip 1: Your upper arms should be parallel to the floor.
  2. Tip 2: Keep your eyes straight ahead while performing the exercise.

Machine Fly Records and Machine Fly Statistics from Site Users

Machine Fly - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
Default ChestIntermediate
Default ChestBeginner
Default ChestIntermediate
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Machine Fly Workout Programs (Workout Plans that use the Machine Fly)

Workout PlanDifficulty
Thumb Intermediate
Thumb Beginner
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
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Machine Fly Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest orange

Machine Fly Equipment


Machine Fly Training Details

The machine fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the .

The only machine fly equipment that you really need is the following: pec deck. There are however many different machine fly variations that you can try out that may require different types of machine fly equipment or maye even require no equipment at all.

Learning proper machine fly form is easy with the step by step machine fly instructions, machine fly tips, and the instructional machine fly technique video on this page. The machine fly is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the machine fly video, learn how to do the machine fly, and then be sure and browse through the machine fly workouts on our workout plans page!

Machine Fly Sports

Machine Fly Force Type: Pull
Machine Fly Mechanics Type: Isolation
Machine Fly Other Names: Pec Deck, Machine Chest Fly, Machine Chest flys, Flyes, Butterflys, Butterflies,
1 Review
  • AaronV
    over 3 years ago #

    I only do these because I can't seem to find a better pec-squeezing exercise. I never feel like I'm able to work my pecs hard enough though.