Machine Fly

Overview

Difficulty

Easy

Required equipment

• Machine

Main muscles

• Chest: Large pectoral muscle
  (Musculus pectoralis major)

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Workout plan

Here you can find example plans for machine fly training:

4-day split

Machine Fly: Basics and alternatives

Involved main muscle groups:
Machine Fly

The machine fly is a popular and widely used chest exercise. You sit upright and move the weight by bringing your arms together in front of your torso.

This exercise is a favorite because it’s easy to learn, and there’s a low chance of making mistakes. The machine fly works well as a supplement to the chest press, another machine-guided exercise. Both exercises target the mid-chest and complement each other nicely due to their different movements.

The machine fly can also be seen as a substitute for the dumbbell fly. In this exercise, you also bring the weight together in front of your body, but you do it while lying on your back and using dumbbells. The machine fly is also known as the “pec deck” fly.

As a semi-guided variation, you can try the cable chest fly. Similar exercises include the incline cable fly, where you lie on an inclined bench and your upper body isn’t upright. Two other alternatives are the dumbbell floor fly and the incline dumbbell fly.

For beginners, the machine fly is an excellent starting exercise. It allows you to isolate your pecs and prepare you for working with free weights (e.g., flyes, bench press, etc.).

Correct execution

There are different machine versions. Some have handles that keep your arms stretched, while others have bent elbows and forearm pads. Both variations have their advantages, but it’s ultimately up to your preference. Either way, you’ll target the same muscles. The machine with pads requires less stabilization and makes it somewhat harder to help with your arms (see below).

In both variations, your chest muscles stretch, giving you a good muscle feeling during the exercise, especially in the starting position.

Video tutorial

Step-by-step instructions

Sit down on the seat and adjust the height so the handles or forearm pads are level with your chest. This ensures optimal force transfer to the machine through your chest. Start with a low weight to get a feel for the movement first.

Grab the handles or place your forearms against the pads, depending on the machine. Your arms start out to your sides. Keep your upper back against the backrest and your chest lifted.

Bring your arms together in front of your body. On a handle machine, keep a slight bend in your elbows throughout. On a forearm-pad machine, keep your elbows bent and your forearms against the pads.

Bring the machine’s arms together as far as its design allows, without forcing the movement.

Control the return of your arms to the starting position, maintaining tension in your chest at all times.

Common mistakes

Avoid using your triceps to move the weight. This can happen, especially with handle machines, as the load can be more easily supported by the arms. Instead, the movement should come from the chest. So focus on your pecs while you work out.

Also, be careful not to use your upper body to gain leverage. The execution should be – as always – controlled and without momentum. Keep your upper body still as you bring your arms together. If that’s not possible, reduce the weight. Your chest muscles will benefit more from using a lower weight that allows for proper execution.