Chest Fly (Machine)
Complete guide to Chest Fly (Machine). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Chest Fly (Machine)
Add the appropriate amount of weight and sit on the chest fly machine with your back flat against the pad.
Grab the handles and position your arms out to your sides with a slight bend in your elbows.
Retract your shoulder blades, engage your abs, and take a breath.
Bring both handles together in front of your chest, squeezing your chest at the top and exhale.
Slowly open your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |