Mastering The Machine Fly: Technique & Benefits For More Power
The machine fly is a popular exercise that targets the chest muscles, which is also known as the “pec fly machine” or “butterfly machine” and can be found in most gyms and fitness centres. The machine consists of two handles attached to a weight stack, which can be adjusted to suit different fitness levels and goals.
The handles on the machine are designed to mimic the motion of a bird flapping its wings, hence the name “butterfly” or “fly” machine. This motion allows for isolation of the chest muscles, specifically the pectoralis major and minor. By adjusting the weight stack, users can target different areas of their chest muscles for a well-rounded workout.
When using the fly machine, it is important to maintain proper form throughout each repetition. This means keeping your back flat against the bench, feet firmly planted on the ground, and elbows slightly bent throughout each movement. By doing so, you will maximize your results while minimizing any risk of injury.
Mastering The Machine Fly
The Machine Fly is an effective and versatile strength training exercise that targets the chest muscles, specifically the pectoralis major and minor, by isolating them through a motion that mimics a bird flapping its wings. Also known as the “pec fly machine” or “butterfly machine,” it can be found in most gyms and fitness centres, offering variations such as the seated lever fly, cable crossover, and chest expander to cater to different fitness levels and goals. Proper form is crucial when using the machine fly, requiring a flat back against the bench, feet planted firmly on the ground, and elbows slightly bent throughout the movement to maximize results and minimize injury risk. This exercise not only improves power and overall fitness levels by engaging multiple muscle groups but also enhances coordination and balance. With its adaptability, the machine fly can be incorporated into any workout routine, providing a well-rounded approach to building upper body strength for beginners and advanced lifters alike.
Types of Chest Fly Machines and How to Use Them
Pec Deck Machine: Ideal for Beginners and Injury Recovery
For beginners or those recovering from an injury, the pec deck machine is an excellent choice. It’s designed to isolate the chest muscles, making it easier to focus on proper form and technique. The machine consists of two padded arms that you grip while sitting with your back against a pad.
To use the pec deck machine, start by adjusting the seat height so that your elbows are at shoulder level when gripping the handles. Then, place your forearms on the pads and bring them together in front of your chest until they touch. Slowly release back to starting position and repeat for desired reps.
It’s important to keep your back straight throughout the exercise and avoid hunching over. Keeping your shoulders relaxed and elbows slightly bent will help prevent strain on these joints.
Cable Machines: Versatile for Intermediate to Advanced Users
Cable machines offer more versatility than pec deck machines as they allow for various angles and resistance levels, making them suitable for intermediate to advanced users. Cable machines consist of a weight stack connected by cables to handles or attachments that you can adjust based on your workout needs.
To use a cable machine for chest flys, attach two handles to each side of the pulley system at shoulder height. Stand facing away from the machine with one handle in each hand, palms facing forward. Step forward with one foot and lean slightly forward while keeping your arms extended outwards at shoulder height.
Slowly bring both handles together in front of you until they meet in front of your chest before releasing back to starting position. Repeat this movement for desired reps while maintaining proper form by keeping your back straight, shoulders relaxed, and elbows slightly bent.
Incorporating Chest Fly Machines into Your Workout Routine
While using a chest fly machine can be beneficial on its own, incorporating it into a well-rounded workout routine is essential for maximising its benefits. Other exercises that target the chest muscles include bench press, push-ups, and dumbbell flys.
For example, a workout routine could consist of three sets of 10 reps on the pec deck machine followed by three sets of 10 reps on the bench press. This combination allows for both isolation and compound movements to work all areas of the chest muscles.
How to Perform Machine Chest Flyes and Muscles Worked
Adjusting the Machine to Your Height
Before you start performing machine chest flyes, it’s important to adjust the machine to your height. This will ensure that you can perform the exercise with proper form and avoid any unnecessary strain on your muscles or joints. Make sure that the handles are at chest level and sit on the machine with your back flat against the pad. Keep your feet firmly planted on the ground.
Grasping the Handles
Once you’re in position, grasp the handles with a neutral grip and slowly bring them together in front of your chest. Exhale as you do so, focusing on squeezing your chest muscles throughout the movement. Pause for a moment at the peak of contraction before slowly returning to the starting position. Inhale as you do so, keeping your movements slow and controlled.
Muscles Worked During Machine Chest Flyes
The primary muscles worked during machine chest flyes are the pectoralis major and minor. These are large muscles located in your chest area that play a key role in pushing movements like bench press or push-ups. By performing machine chest flyes, you can isolate these muscles and work them more directly than other exercises.
In addition to working your pecs, machine chest flyes also involve secondary involvement from other muscle groups such as anterior deltoids and triceps. These muscles help stabilise your shoulders and arms during the movement, allowing you to focus more fully on contracting your chest muscles.
Maximising Results Through Proper Form
To maximize results from machine chest flyes, it’s important to focus on maintaining proper form throughout each repetition. This means keeping your back flat against the pad, engaging your core muscles for stability, and avoiding any jerky or sudden movements.
Gradually increasing weight or reps over time can also help challenge your muscles and promote growth over time. However, be sure not to sacrifice form for weight – always prioritize quality over quantity when it comes to exercise.
Primary and Secondary Muscles Worked in Machine Chest Flyes
Chest muscles are the primary focus of machine chest flyes. However, there are also secondary muscles that work together with the chest muscles to execute the movement. In this section, we will discuss the primary and secondary muscles worked in machine chest flyes.
Primary Muscles Worked: Pectoralis Major and Minor
The pectoralis major and minor are the primary muscles targeted in machine chest flyes. The pectoralis major is a large muscle that covers most of the upper chest area. It is responsible for adducting and flexing the arm at the shoulder joint. The pectoralis minor is a smaller muscle located beneath the pectoralis major. It assists in stabilising the scapula during arm movements.
Machine chest flyes involve horizontal adduction of both arms across the body while keeping them extended throughout the movement. This motion targets both heads of the pectoralis major muscle as well as activates the pectoralis minor muscle.
Secondary Muscles Worked: Biceps and Shoulder Muscles
Although not primarily targeted, biceps muscles play an important role in stabilizing machine chest flyes movements. As you perform machine chest flyes, your biceps contract to keep your arms stable throughout each repetition.
Shoulder muscles also come into play when performing machine chest flyes. Your anterior deltoids (front shoulder) assist in adduction of your arms across your body while keeping them extended throughout each repetition.
Effectiveness of Machine Chest Flyes for Building Chest Muscles
Machine chest flyes are an effective exercise for building and strengthening your chest muscles due to its isolation nature on these specific muscles groups. By targeting both heads of your pectoral muscles, you can increase their size, strength, and definition over time with consistent training.
In addition to building overall mass on your pecs, machine chest flies can help improve symmetry and balance between the left and right sides of your chest muscles. This is because each arm moves independently on the machine, allowing each side to work equally.
Related: Why Do I Feel Push Ups In My Shoulders?
Top Tips for Using the Chest Fly Machine Effectively
Adjust the Machine to Fit Your Body Size and Ensure Proper Alignment
Before starting your chest fly exercise, it is important to adjust the machine to fit your body size and ensure proper alignment. This will help you avoid injury and get the most out of your workout. To do this, start by adjusting the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. Next, adjust the handles so that they are level with your shoulders when you sit down on the machine.
Once you have adjusted the machine to fit your body size, it’s time to focus on proper alignment. Make sure that your back is straight and your shoulders are down and back. Avoid arching your back or hunching forward during the exercise as this can put unnecessary strain on your spine.
Use a Slow and Controlled Motion
When performing chest fly exercises on a machine, it’s important to use a slow and controlled motion. This will help you avoid jerky movements that can lead to injury or muscle strain. Start by bringing the handles together in front of your chest using a slow and controlled motion. Focus on squeezing your chest muscles at the peak of the movement for maximum benefit.
Incorporate a Home Chest Expander into Your Routine
To add variety and challenge to your chest workouts, consider incorporating a home chest expander into your routine. These devices allow you to perform similar exercises as those done on a chest fly machine but from the comfort of your own home. They come in various resistance levels, making them suitable for beginners all the way up to advanced athletes.
Maintain Good Posture Throughout The Exercise
Maintaining good posture throughout any exercise is crucial for avoiding injury and getting maximum benefit from each movement. When performing chest fly exercises on a machine, make sure that you keep your shoulders down and back throughout each repetition.
Avoid arching or rounding your back as this can cause unnecessary strain on your spine. By maintaining good posture, you’ll be able to target your chest muscles more effectively and avoid injury.
Gradually Increase the Weight or Resistance Used on the Machine
To continue challenging your chest muscles and promoting growth, it’s important to gradually increase the weight or resistance used on the machine over time. Start with a weight that is comfortable for you and gradually increase it as you become stronger. This will help prevent plateaus in your progress and ensure that you continue to see results from your workouts.
Mastering the Machine Chest Fly: Techniques and Variations
Seated Lever Fly, Cable Crossover, and Chest Expander Variations
The seated lever fly is an excellent variation of the machine chest fly that targets both your chest and shoulders. To perform this exercise correctly, sit on the bench with your back straight against the pad. Grasp onto each handle with an overhand grip and bring them together in front of you until they meet in front of your body.
Another variation of this exercise is called cable crossover. This variation focuses on targeting different areas of your chest muscles by using two separate cables attached to each side of a squat rack or leg press machine. Stand between these cables with one foot forward and grasp onto each handle with an overhand grip.
Lastly, there’s also a variation called chest expander which uses resistance bands instead of weights or cables. This variation allows for greater flexibility in terms of range-of-motion as well as targeting specific areas within your chest muscles.
Maintaining Proper Form Throughout Exercise
To perform any variation of machine chest fly successfully requires maintaining proper form throughout each repetition. It’s important to focus on engaging both your chest and arms while avoiding strain on your shoulders. This is achieved by keeping your elbows slightly bent and your shoulders relaxed throughout the exercise.
Recommended Repetitions and Weight Stacks
The recommended repetitions and weight stacks for the machine chest fly vary depending on individual fitness levels and goals. However, generally speaking, it’s recommended to perform 8-12 reps with 10-20 lb weight stacks.
It’s important to note that if you’re new to this exercise or haven’t done it in a while, start with a lower weight stack and gradually increase as you become more comfortable.
Related: Why Do I Feel My Armpit More the Day After Chest Workout?
The Benefits of Incorporating the Machine Fly into Your Workout Routine
Improve Power and Increase Fitness Levels
Incorporating a machine fly into your workouts can help improve power and increase overall fitness levels. This exercise targets muscles in the chest, shoulders, and arms, making it an effective way to build upper body strength.
But that’s not all – because machine fly engages multiple muscle groups at once, it also helps improve coordination and balance. By challenging these areas of your fitness, you’ll see improvements in other exercises as well.
Versatile Tool for Any Fitness Level or Goal
One of the best things about home gym equipment with a machine fly option is its versatility. With a variety of exercises that can be performed using this tool, there’s something for every fitness level or goal.
For beginners just starting out with strength training, the machine fly is a great way to build foundational upper body strength. For more advanced lifters looking to add variety to their workouts, there are countless ways to incorporate this exercise into their routines.
Brutal Chest & Upper Body Workout
Here’s a well-rounded workout routine that incorporates the machine fly, targeting the chest muscles and other upper body muscle groups. This workout is suitable for beginners to intermediate fitness enthusiasts.
Warm-up:
- 5 minutes of light cardio (jogging, jumping jacks, or dynamic stretches)
Workout:
- Machine Fly (Pec Deck Machine)
- 3 sets of 10-12 reps
- Rest 60 seconds between sets
- Flat Bench Press
- 3 sets of 10-12 reps
- Rest 60 seconds between sets
- Push-Ups
- 3 sets of 10-15 reps (adjust as per your fitness level)
- Rest 60 seconds between sets
- Cable Crossover
- 3 sets of 10-12 reps
- Rest 60 seconds between sets
- Dumbbell Pullover
- 3 sets of 10-12 reps
- Rest 60 seconds between sets
- Tricep Dips
- 3 sets of 10-12 reps
- Rest 60 seconds between sets
- Dumbbell Bicep Curls
- 3 sets of 10-12 reps
- Rest 60 seconds between sets
Cooldown:
- 5-10 minutes of stretching, focusing on the chest, shoulders, and arms
Remember to always maintain proper form and technique throughout each exercise to maximize results and minimize the risk of injury. Gradually increase the weight or resistance as you progress to continually challenge your muscles and promote growth.
Consult with a fitness professional or trainer if you’re unsure about performing any of the exercises or need guidance on proper form.
FAQs
Is machine fly effective?
Yes, the machine fly is an effective strength training exercise that isolates and targets the chest muscles, specifically the pectoralis major and minor, helping to build upper body strength and improve overall fitness levels.
What does machine flys do?
Machine flys primarily work the pectoralis major and minor muscles in the chest, while also engaging secondary muscles such as the anterior deltoids and triceps for stabilization. This exercise helps to increase chest muscle size, strength, and definition while improving coordination and balance.
Is chest fly and pec fly the same?
Yes, the terms “chest fly” and “pec fly” are often used interchangeably to refer to the same exercise, which targets the pectoral muscles in the chest through a flapping motion.
What is the fly machine called?
The fly machine is commonly referred to as the “pec fly machine” or “butterfly machine.” It is a piece of gym equipment designed specifically for performing chest fly exercises.
What is the chest fly called?
The chest fly is also known as the “pec fly” or “butterfly” exercise. It is a popular strength training exercise that targets the chest muscles through a motion resembling a bird flapping its wings.
Is it necessary to have a chest fly?
While it is not strictly necessary to include chest fly exercises in your workout routine, incorporating them can provide additional benefits in terms of isolating and targeting the chest muscles more directly than other exercises, such as bench press or push-ups. Including chest fly exercises can help improve chest muscle symmetry and balance, while also adding variety to your strength training routine.
Final Thoughts…
In conclusion, the machine fly is a valuable addition to any strength training routine, offering an effective and versatile approach to targeting the chest muscles, specifically the pectoralis major and minor. With variations such as the seated lever fly, cable crossover, and chest expander, this exercise caters to different fitness levels and goals.
By focusing on proper form and gradually increasing weight or resistance, users can maximize the benefits of the machine fly, including improved power, coordination, balance, and overall fitness levels.
Though it is not necessary to incorporate chest fly exercises into every workout routine, they provide an excellent opportunity to isolate and develop chest muscles more directly, enhance muscle symmetry, and add variety to your strength training regimen.
So, whether you’re a beginner or an advanced lifter, consider giving the machine fly a try and experience the benefits it has to offer.
Do you use the chest fly machine and what are your thoughts on them? Let me know in the comments below.
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