Should I touch the handles together at the finish?

While you can bring them close, avoid banging the handles or the weight stack together. Focus on the peak contraction of the chest rather than the physical contact of the machine parts.

How does this differ from a dumbbell fly?

The machine version provides constant tension throughout the entire range of motion. Unlike dumbbells, where tension drops off at the top of the movement, the butterfly machine keeps the pectorals engaged even when the hands are close together.

Is this safe for people with shoulder injuries?

This exercise can be stressful on the shoulder capsule if the range of motion is too deep. Limit how far back your elbows go and ensure your shoulder blades remain retracted throughout the set.

Butterfly Exercise Guide: Proper Form and Chest Benefits

Master the butterfly machine with our guide. Learn the correct technique to isolate your chest, avoid common mistakes, and maximize muscle growth.

How to Perform

Sit with your back flat against the pad and adjust the seat height so the handles are at chest level.
Grasp the handles with a neutral grip and place your forearms against the pads if the machine is a pec deck style.
Keep a slight bend in your elbows and plant your feet firmly on the floor to stabilize your torso.
Exhale as you bring the handles together in a controlled arc until they meet in front of your chest.
Squeeze your pectoral muscles hard at the peak of the contraction for one second.
Inhale as you slowly return to the starting position, stopping before the weights touch the stack to maintain tension.
Repeat for the desired number of repetitions while keeping your shoulders pinned back against the seat.

Common Mistakes

Arching the lower back away from the seat pad
Using momentum or swinging the arms to move the weight
Allowing the elbows to travel too far behind the torso on the eccentric phase
Clenching the handles too tightly, which shifts focus to the forearms

Muscles Worked

Primary movers

Chest

Stabilizers

Anterior Deltoids
Serratus Anterior
Pectoralis Minor

Related Guides

Chest · Chest