How to do a Machine Fly

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 Form Mistakes