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
Landmine Romanian Deadlift with trainwell
Landmine Romanian Deadlift
The Landmine Romanian Deadlift is a compound exercise targeting glutes and hamstrings. Besides strengthening these muscles, it improves balance, enhances core stability, supports diverse body movements, and aids in maintaining good posture and lowering back injury risk.
Try it out
Bodyweight
Battle Ropes Alt with trainwell
Battle Ropes Alt
Battle Ropes Alt is a high-intensity, full-body workout targeting arms, core, and legs. Using a heavy anchoring rope, this exercise enhances strength, power, endurance, and cardiovascular fitness.
Try it out
Strength
Yoga Ball Dumbbell Sit Up with trainwell
Yoga Ball Dumbbell Sit Up
The Yoga Ball Dumbbell Sit Up strengthens the core and enhances stability. This exercise combines balance and strength training for all-around body improvement, boosting posture, balance, and adding firmness to your abdomen.
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