Chest
Butterfly
A controlled isolation movement designed to maximize chest hypertrophy and improve inner pectoral definition.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.