Machine Fly
10 reps
Bring the handles together in a wide arc, then open them back out slowly.
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CHEST
Machine Fly
A chest isolation fly done on a machine that keeps the movement stable and controlled. It mainly targets the pecs with some help from the shoulders, and the fixed path lowers injury risk while you learn or grind out reps. Both beginners and experienced lifters can get value from it.
How to do it
- 1
Sit upright in the fly machine with your shoulder blades squeezed and feet flat about shoulder-width apart.
- 2
Keep your head, shoulders, and hips against the back pad the whole time.
- 3
Brace your core to hold your spine neutral and still.
- 4
Grip the handles with your palms facing forward.
- 5
With arms long and elbows slightly bent, sweep the handles together in a wide arc.
- 6
Open your arms back to the start under control and repeat.