Chest
Machine Fly
3 × 12–15 · Beginner · Machine
How to do it
- Set the seat so the handles are at chest height with your shoulders back.
- Take the handles with softly bent elbows.
- Bring the handles together in front of your chest in a smooth arc.
- Return slowly until you feel a stretch, without letting the stack rest.
Coach tip: Keep your shoulder blades against the pad; shrugging forward turns it into a shoulder exercise.
About this exercise
Chest training builds pressing power for everything from push-ups to sport. This movement loads the pectorals through a full stretch and a strong contraction — the combination that drives both strength and size.
Primary muscles
Pectoralis major
Also working
Front deltoids, triceps, serratus anterior
Common mistakes
- Bouncing the weight off the chest or dropping it through the last few centimetres
- Flaring the elbows wide and pinching the front of the shoulder
- Cutting the range short at the bottom, where the chest works hardest
Form & safety — Keep your shoulder blades pinned back and down on the bench or floor, and stop the set if you feel pinching in the front of the shoulder.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.