A seated machine fly in which the arms swing together on padded levers or handles, isolating the chest with constant tension.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Adjust the seat so the handles are at chest height, sit with your back against the pad and grasp the handles with arms open and elbows slightly bent.
Squeeze the chest to bring the handles together in front of you.
Hold the contraction briefly.
Let the handles open back out under control until you feel a stretch.
Stop before the shoulders are pulled behind the body.
Breathing: Exhale as the handles come together, inhale as they open.
Elbows lead the movement
Squeeze and pause
Keep the back on the pad
Letting the handles pull the arms too far back
Shrugging the shoulders
Rushing the eccentric
Set the start range so the stretch is comfortable; most machines have an adjustable start position.