Introduction
The "Machine Chest Fly" exercise targets the chest muscles, primarily the pectoralis major. It's an effective strength training movement that helps build and sculpt the chest, enhancing upper body definition. This exercise is particularly useful in achieving well-rounded muscle growth when combined with other chest exercises like bench press and push-ups, contributing to a balanced fitness routine for improving overall physical appearance and health.
Muscles Worked
- Primary: Pectoralis Major (specifically the sternal head) and Pectoralis Minor
- Secondary: Anterior Deltoid, Serratus Anterior, and Teres Major
How to Do It (Step-by-Step)
- Sit on a machine seat with back support, grasp handles positioned at chest level, feet flat on the floor.
- Lean slightly forward and pull the handles together in front of your chest, keeping elbows slightly bent.
- Maintain control throughout the movement, avoiding jerky motions; keep elbows in line with torso and avoid locking elbows at the end of the extension.
Tip: Breathe smoothly during the exercise to help maintain balance and focus on form.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
For optimal progression, consider using Auto Progression.
Stay consistent with rest times, track it easily using the Rest Timer.
Form Tips
- Maintain a natural arch with your back by keeping your core engaged and squeezing your shoulder blades together.
- Position the bench at an incline of around 30 to 45 degrees for optimal muscle activation.
- Keep the weights under control, using a slow and controlled tempo (3 seconds for lowering and 1 second for lifting), focusing on the contraction during the peak of the movement.
When to Use It
- Isolated pecs development in a hypertrophy training program
- Building upper chest strength for push-up variations and bench press
- Improving muscle definition during a cut or lean bulk phase
Workout History can help track your progress over time.
The machine chest fly primarily targets the chest (pecs) and secondary muscles like the shoulders.
Perform 3-4 sets of 8-12 repetitions for optimal muscle growth and strength development.
Keep your back straight, feet flat on the platform, grip handles at shoulder width, and squeeze pecs at the top of each rep.
Use a slightly wider than shoulder-width grip to focus more on the outer chest (pec major).
It's generally recommended to give your muscles at least one full day of rest between sessions for proper recovery.
