Strength

Machine Chest Fly

The Machine Chest Fly isolates pecs to boost strength and sculpt the chest. This exercise, involving wide arm openings and a hugging motion, emphasizes the outer chest for a defined look.
View all exercises
Machine Chest Fly instructions
Step-by-step instructions
1
Sit upright on the machine with your back firmly against the pad, grabbing the handles with your palms facing forwards.
2
Slightly bend your elbows and push your hands towards each other, stopping when they almost touch in front of your chest.
3
Hold this position for a second, making sure to squeeze at the top of the movement.
4
Move your arms back to the starting position, keeping the movement slow and controlled.
5
Maintain your posture and make sure to avoid locking your elbows out - keeping your arms slightly bent throughout the movement.
Sit upright on the machine with your back firmly against the pad, grabbing the handles with your palms facing forwards.
Slightly bend your elbows and push your hands towards each other, stopping when they almost touch in front of your chest.
Hold this position for a second, making sure to squeeze at the top of the movement.
Move your arms back to the starting position, keeping the movement slow and controlled.
Maintain your posture and make sure to avoid locking your elbows out - keeping your arms slightly bent throughout the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Face Pull with trainwell
Dumbbell Face Pull
The Dumbbell Face Pull is an excellent workout for healthy shoulders and upper back. Ideal for those who spend hours sitting or using a computer, it helps improve posture, muscle balance, and enhances shoulder strength.
Try it out
Strength
Half Kneeling Dumbbell Hammer Curl To Press with trainwell
Half Kneeling Dumbbell Hammer Curl To Press
The Half Kneeling Dumbbell Hammer Curl To Press exercise targets arms, shoulders, and core muscles. The kneeling position enhances balance and stability. Ideal for arm strength and upper body toning.
Try it out
Strength
Single Leg Kettlebell Box Squat with trainwell
Single Leg Kettlebell Box Squat
Perform the Single Leg Kettlebell Box Squat for lower body strength, targeting your thighs and buttocks. Balance on one leg, squat with a kettlebell, then stand up. Great for beginners to advanced fitness levels.
Try it out
Start your fitness journey today
Enjoying exercises like Machine Chest Fly, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer