How to use a Machine Chest Fly – Benefits, Proper Form, and Tips

  • By: gymtrix
  • Date: January 7, 2023
  • Time to read: 6 min.
How to use a Machine Chest Fly - Benefits, Proper Form, and Tips

The chest fly machine is an effective and convenient tool for those seeking to isolate their chest muscles without excessive worries about balance.

It can also be a useful choice when dealing with a lower-body injury while still needing to get a good workout.

To use the machine, users should start in the upright position, lower their chest towards the ground until their triceps are parallel to the ground, then exhale as they push back up to return to the starting point.

Repetitions of this movement can range between 5-20 reps per set for 4 sets; this will maximize the desired results. Overall, the chest fly machine is an easy and efficient way for individuals to build strength in their chest muscles.

How to Do Chest Fly Machine

Properly setting up a machine can be essential to achieving the desired outcome, and even reducing the risk of injury.

Always begin by making sure to adjust the seat pad so that the handles are at chest height when you’re seated. Additionally, be sure to rest your feet comfortably on the floor with your back supported.

Aim for an arm position that is extended both straight out to the side at shoulder level and slightly bent when actively engaging with the machine.

Finally, selecting a weight that feels slightly easy can be a great place to start off and work up from there if desired. Following these instructions will help ensure the safe and successful use of any machine.

Step to Step Guide How to Do Chest Fly Machine:

Step 1: Adjust the Weight and Seat Height – Before you begin any chest fly machine exercises, make sure that you adjust the weight and seat height to fit your body type and fitness level.

For most people, this should mean adjusting the weight setting so that it is challenging but doable for 10-15 reps per set. Additionally, make sure that you adjust the seat height so that your upper arms are even with your shoulders when seated in the machine. 

Step 2: Grip the Handles Securely – Once you have adjusted the seat and weight settings, securely grip both handles of the machine with an overhand grip (palms facing away from you).

Make sure that your elbows are tucked close to your sides as you hold onto each handle. This will help ensure proper form throughout each rep of your chest fly exercise. 

Step 3: Pull Outwards From Your Chest – Begin by pushing outward from your chest while keeping your elbows tucked close to your body throughout each rep.

As you pull outward, focus on squeezing your shoulder blades together lightly while keeping tension on those muscles throughout each rep. This helps engage all of the muscles in your chest and arms during each set. 

Step 4: Push Back In Towards Your Chest – Once you have pulled outwards from your starting position, slowly push back towards toward starting position while maintaining tension on both sets of muscles throughout each rep.

When done correctly, this movement should feel like a controlled curl followed by a controlled press back toward starting position at all times. 

Step 5: Breathe Deeply Throughout Each Rep – Proper breathing is essential for any exercise regimen, but even more so for those who are lifting weights or using machines like this one during their workouts.

Make sure that you inhale deeply as you pull outwards from starting position and exhale deeply as you push back towards starting position after each rep has been completed fully. 

Step 6: Complete 2-3 Sets Of 10 Reps Per Set – Depending on individual fitness levels, complete anywhere between 2-3 sets per session at 10 reps per set depending on what feels comfortable for each user’s personal fitness goals/levels.

When first starting workouts with machines such as these specifically tailored for upper body strength building exercises such as chest fly exercises, it’s important not to overdo it because they can put a strain on certain parts of our bodies if not done correctly or too frequently!  

Benefits of Chest Fly Machine

The fly machine is an ideal strength training exercise for the pectoralis major muscle, which plays a significant role in controlling movement at the shoulder joint.

Additionally, it contributes to maintaining control of the chest and ribcage during deep breaths. Enhancing the pectoralis major not only improve outward physical appearance but also internal health.

Resistance training has been known to help minimize risk factors for various diseases and issues related to cardiovascular health.

Using this machine offers an effective way to take care of both your physical appearance and overall health.

The chest fly is an invaluable exercise for newcomers to chest training, boasting a range of user-friendly features designed to encourage correct posture and form.

By seating the user in a natural position with comfortable support, it enables them to concentrate their maximum effort on developing their chest muscles while avoiding unnecessary strain on other parts of the body.

Regular practice of this exercise has been found to significantly increase lean body mass and bone density, as well as heighten the base metabolic rate, meaning users can train with increased efficiency.

All in all, the chest fly is an outstanding option for newcomers looking to strengthen and develop their chest muscles.

Chest Fly Machine Variations

The chest fly exercise is a great way to build strength and form in the chest muscles and can be performed with machines or with bands.

When using machines, it is important to remember that the user should extend their arms almost completely to grab the handles.

To properly perform the exercise, when they close their arms they should feel like they are hugging a beach ball.

This puts them into optimal positioning for a successful set of reps and best results in muscle development.

Chest Fly Machine vs. Pec Deck

Chest fly machines offer great advantages to those seeking an intense workout of the chest muscles.

Unlike pec decks, these machines have a greater range of motion for an extended stretch and squeeze.

If you are looking for an additional load, many models also offer elbow pads instead of handles to reduce the strain on your hands or wrists caused by injuries.

Moreover, if you wish to work your abdominals with a challenge, the chest fly machine permits practitioners to use one side at a time for added resistance and difficulty.

Common Chest Fly Machine Mistakes

It is important to know the common mistakes people make when working out on a chest fly machine.

Improper form is perhaps the most frequent transgression cutting range of motion short, arching your back too much, and locking out your arms are all examples of poor technique.

Additionally, many individuals fail to make use of correct breathing during their workouts. When lifting weights, always inhale as you lower and exhale as you lift.

Withholding Breath

When performing a chest fly machine exercise, it can be tempting to hold your breath with each repetition.

However, this technique, termed “bracing,” is considered necessary only for heavy weights.

A more effective approach for lighter weights is to take a deep breath in before the movement, and then completely release the air as you return to the start position to best reset your body for the next rep.

This ensures that your muscles stay properly engaged throughout the full range of motion.

Using Your Legs

When doing chest presses during your workout routine, it can be tempting to use your legs to anchor yourself and add more power to the movement; however, this diminishes the effectiveness of the exercise as you are training your chest muscles, not your legs.

About the same amount of effort needs to be expended regardless of what weight you are lifting, so if you find yourself engaging your lower body ensure that you reduce the weight to prevent causing any undue strain on other parts of your body.

Arching Your Back

Chest flys are a popular exercise that can help shape and strengthen your chest muscles. However, if not done properly, they can lead to potential injury.

One mistake exercisers should be cautious of when using the chest fly machine is arching their back; doing so can cause harm to their lower back region.

To avoid this pitfall, proper posture must be maintained throughout the exercise whether during the opening or closing phases by ensuring your back is flush against the pad behind you.

Doing so will reduce the risk of any uncomfortable injuries occurring as you strengthen and shape your chest muscles for a more toned appearance.

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