Machine Pec Fly

A seated chest fly machine that isolates the pecs through an arc of motion — the cleanest chest-only stimulus in the gym.

Chest Machine Strength

Step by step

1. Adjust the seat so the handles sit at chest height with your elbows roughly in line with your shoulders.
2. Grip both handles with a slight bend in the elbows and press your back firmly into the pad.
3. Brace your core and pull your shoulder blades back and down to set a stable chest position.
4. Sweep the handles together in a wide arc by squeezing the chest, keeping the elbow angle fixed.
5. Pause at the middle when the handles meet, holding a hard chest squeeze for a full beat.
6. Let the handles open back out slowly over 2 to 3 seconds until you feel a controlled chest stretch.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

none

Equipment

Machine

Type

Strength

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• Machine Chest PressMid chest · Machine
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