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
Secondary muscles
Primary body parts
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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