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Chest Fly Machine: Top 4 Variations & Benefits

- Written By

Neil Rodriguez , MD, FACS

Updated on

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

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Since numerous methods exist to exercise the pectoralis (Chest Muscle groups), the chest fly machine is frequently disregarded in a fitness center. For instance, one can perform a chest fly using wires or weights. Several of the above variants have the advantage of strengthening and stabilizing muscles, like the abdomen and back musculature.

Inexperienced and experienced exercisers can target their chest muscles with the chest fly movement without even thinking about maintaining their equilibrium while using a seat, an exercise ball, or an upright. A machine like this is also helpful if you require it to prevent upright due to lower-body damage.

What are chest fly machine?

The chest fly modification known as the “machine chest fly” works the pecs, shoulder muscles, and triceps by simulating the fly action with set-weight machinery. Fly’s, instead of chest squeezing movements, use abduction to strengthen the chest, enhance scapular retractions, enhance stance, and relieve higher back discomfort.

To guarantee that the limbs advance correctly, which assists in stimulating the appropriate musculature and reducing the possibility of damage, employing exercise equipment is an excellent choice for newbies and people who have trouble correcting their posture.

Related Article: Mastering The Asian Squat For Enhanced Mobility And Strength

Additionally, the chest fly machine offers more support. It needs less use of the abdominal and balancing musculature than fixed-weight flies, enabling greater workloads to be raised while ensuring the appropriate muscles are used, leading to the most significant power and hypertrophic improvements.

How to use chest fly machine to do machine chest fly

The pectoralis anterior major, a muscle group that aids in striking and drawing the arms jointly, in addition to the upper body and the tissues that support it, are all worked out on the chest fly equipment. By employing the proper method, damage to the muscles can be avoided.

chest fly machine
Source / pinterest

Following we have explained the right way to utilize a machine chest fly

  • Select the amount of weight of the device.
  • Settle down onto the level. Put your upper body securely on the support of the elevated surface with your toes flat on the floor.
  • One handle from the equipment should be held with every hand. According to the design, there might be a comfortable cushion on the chest platform.
  • If applicable, place your wrists onto each pad. Maintain both arms at an angle of 90 degrees while keeping your palms at the level of your chest.
  • Keeping the pec bench grips and contracting your chest muscles, bring your limbs close to your torso. Keep the grips or arm cushions towards the surface of your chest for a second, then slowly lower them back down to the initial position.
  • Commence by performing two rounds between seven and ten repetitions each. In between rounds, take a brief pause. 
Related Article: Plyometrics vs Calisthenics – Which Method Reigns Supreme?

Suggestions for machine chest fly

  • Throughout the activity, maintain your entire body stationary and avoid touching the grips in the middle.
  • When pressing the weight upwards, be careful not to stretch your upper body forwards.
  • To enhance the physical activity’s extent, tighten your chest at the end of the movement. 
  • Maintain the tops of your wrists horizontal (levelled) to the ground.

Lets see what are the benefits of chest fly machine?

By concentrating on the pectoralis muscle tissues, the fly machine is excellent for boosting chest power and bulking up the muscles. The pectoralis major and minor pectorals are the two pairs of pec musculature that line the front of the chest on both sides.

The bigger of the two groups that control mobility at the joint between the shoulders, the pectoralis major, gain the most from this kind of workout.

Many daily tasks, including opening an enormous door, carrying a big shopping pouch, or carrying a kid, require the application of these kinds of musculature. The pectoralis muscles also regulate your torso and ribs as you inhale a long breath.

Doing so is especially beneficial if it’s your first time working out those muscles. Since the chest fly is done completely sitting and with the help of lumbar padding, it is simple to learn the correct technique and stance while employing the equipment. The seated posture also makes it easier to engage the chest musculature fully.

The machine chest fly, such as additional strength-training routines, can raise the baseline metabolic rate while assisting in developing muscle mass and strong bones.

Watch this video of our fitness expert to know how to use the chest fly machine properly

Source / PureGym

4 thing you should not do when you use chest fly machine

Each movement has particular dangers you can prevent when you are conscious of them. You should be aware of the errors listed underneath.

1) Withholding inhalation (Not breathing)

As you work out on the pectoral fly equipment, It may seem enticing to brace yourself by taking a lengthy inhalation and holding it as you clench your fists and contract your torso. This technique is known as Bracing.

2) Leg exercises

To keep yourself still and add more force to the tightening action, it may be appealing to apply pressure to the soles of your feet. However, keep in mind that the focus of this workout is on your pectoral muscles, not your legs. 

3) Having an arched back

During this practice, some people arch their spines. The lower spine may be hurt as a result of this. You can retain a healthy posture by sitting up straight and keeping your lower back engaged with the cushion behind you throughout the entire workout.

4) Do not use momentum

Transfer the load slowly and carefully up and down. Going excessively fast will result in you employing motion instead of the muscles being trained.

Related Article: Box Jumps: 5 Productive Advantages Of Box Jumps Exercise

Variations of exercise in chest fly machine

The machine chest flies & its various versions can help you shape an upper body that fits better-sitting figures, boost proportionate endurance, and enhance your embracing abilities.

To attempt, consider the following modifications:

  • Dumbbell floor fly 
  • Dumbbell single-arm fly 
  • Dumbbell banded fly 
  • Dumbbell fly
  • Stability ball fly

The bottom line

The summary is that chest fly machines are a very underrated yet effective movement to build a bigger and broader chest. It mainly targets your Pectorals and does not involve any other muscle.

It targets the chest and chest only, providing a rest area, and also being a seated exercise makes it much more effective and straightforward. Even if you are a newcomer, you can experience this motion and feel results in a short time.

Happy Working Out!

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