How to do a Machine Fly

Authored by Fitbod

About Machine Fly

Sets Logged
2,854,072
Popularity Rank
29th
Difficulty
Beginner
Chest Strength
98 mSCORE 4th
Equipment Required
  • Photo of Fly Machine
    Fly Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

Machine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.

  1. Sit upright in a fly machine while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees shoulder-width apart.
  2. The back pad should be contact with your head, shoulders, and butt at all times.
  3. Brace your core to keep your spine in a stationary neutral position.
  4. Grab ahold of the handles with your palms facing forward.
  5. Keeping your arms extended and elbows slightly bent, create a wide arc to flex the handles together.
  6. Return back to the starting position.

Common Mistakes

  • Overusing Machines

    Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

  • High Resistance

    Extending your arms away from your body increases the tension placed on your joint’s and muscles. Keep the resistance for this exercise fairly light, and focus on moving slowly, and controlling the movement before you add more resistance.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Sets & Reps