pectoralsmachine
standing machine chest fly
standing machine chest fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand facing the machine, adjust the rotating arms to chest height, and keep your feet shoulder-width apart for a stable stance.
Step 2. Grasp the handles with a full grip, keep a slight bend in your elbows, extend your arms out to the sides, and engage your core.
Step 3. Contract your chest muscles to bring the handles forward in an arching motion until they meet in front of your chest, without letting your wrists collide.
Step 4. Slowly return the handles to the starting position under control, feeling a full stretch in your pectorals without using momentum.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
deltoidstriceps
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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