Chest
Machine chest fly
A controlled isolation movement designed to maximize chest fiber recruitment and improve muscular definition.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so that the handles are level with your mid-chest and your feet are planted firmly on the floor.
Sit back against the pad with a tall spine and grasp the handles using a neutral or overhand grip.
Maintain a slight bend in your elbows as you push the handles together in a wide arc until they meet in front of your chest.
Squeeze your pectoral muscles intensely at the point of peak contraction for one second.
Slowly reverse the movement to return to the starting position, stopping just before the weights touch the stack.
Repeat the motion while ensuring your shoulder blades remain retracted against the back pad throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to drop below the line of the shoulders
- Arching the lower back excessively to gain momentum
- Banging the weight plates together at the end of the repetition
- Letting the shoulders round forward during the contraction phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.