In this article, I discuss chest fly machine muscles worked. The chest fly machine is often overlooked when it comes to weight loss because there are so many ways to work the chest muscles, or pectoralis muscles. For example, you can do chest flyes with dumbbells or cables. Some of these types of methods also train other muscles that help stabilize the body, such as the abdominal muscles and back muscles.
For both new and experienced weightlifters, using a chest fly machine is a great way to target the chest muscles without having to worry about the balance required when using a bench, ball, or standing. This is a useful machine if you have a lower body injury and want to avoid standing.
Chest Fly Machine: A Tutorial
The first step in using a chest fly machine is to adjust the seat pad, which moves up and down. Adjust the height of the seat pad so that the handles are at chest height and when you sit down, you can comfortably place your feet on the floor so that the back pad supports your spine. When you extend your arms out to the sides to grab the handles, your elbows and wrists should be level with your shoulders (not higher or lower than your shoulders).
If you have short or long arms, you may need to adjust your arm levers. Not all machines allow this adjustment. When you extend, your elbows should be slightly bent.
Next, you need to set a weight. When you first use a chest fly machine, start with a light weight until you feel comfortable with the movement. The full movement is often described as opening and closing your arms like a butterfly.
- Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
- Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.
- Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
- Pause for one second once your arms are fully "closed" in front of your chest.
- Bring your arms slowly back to the starting position, opening your chest and keeping your posture strong and upright.
- Perform two sets of seven to 10 repetitions to start. Take a short break between sets.
As your fitness improves, add one to five repetitions to each set using the chest fly machine. You can also add a third set. Add more weight and repetitions if you complete all of the repetitions without fatigue. Your last set should be challenging but not so hard that you can't complete it with proper form.
Benefits of the Chest Fly Machine
The chest fly machine is ideal for building chest strength and muscle mass by targeting the pectoralis muscles. There are two pectoral muscles on each side of the front of your chest: the pectoralis major and the pectoralis minor. This exercise primarily targets your pectoralis major - the larger of the two muscles responsible for movement at the shoulder joint.
You use these muscles for many everyday tasks, such as opening heavy doors, lifting grocery bags, and picking up your children. The pectoralis muscles also control the chest and rib cage when you take deep breaths.
Pectoralis Muscles If you are new to pec training, it is helpful to use the chest fly machine, as it is performed entirely while seated and is supported by a back pad, which makes it easy to practice good form. Additionally, the seated position helps you put your full effort into the chest muscles.
Like other strength-building exercises, chest flies can help increase body mass and bone density and increase your basal metabolic rate. 1
Chest fly machines vary in how they are constructed. Some require your arms to be fully extended to grip the handles. When you pull the handles together, it will feel like you are gripping a beach ball.
Chest Fly Machine vs. Pec Deck
With chest fly machines, flies are performed with straight elbows and a non-externally rotated humerus, which provides a greater stretch and greater range of motion in the open position than with pec decks where your elbows are soft. This can lead to increased muscle growth.
Conversely, pec decks allow for a greater range of motion in the closed, pad-off position. The pec deck is good for contracting the inner chest muscle fibers because the elbows have the ability to come closer together, which provides greater pressure. 2 pec decks allow for a greater load to be used, which can increase strength.
Modifications for Arm Injuries
Other variations of the chest fly machine have elbow pads instead of handles so that your elbows maintain a 90-degree angle or L-shape when opening and closing your arms. This machine can be effective for people with arm or wrist injuries.
Add Abdominals
If you want to work your abs, try using only one side of the chest fly machine at a time. This means that one arm will be working and the other will be resting. Your abdominal muscles—especially the obliques on the sides of your body—will have to work extra hard to keep your body stable.
Common Mistakes
Every exercise has some common pitfalls that you can avoid. Below are some common mistakes when using the chest fly machine.
Holding Your Breath
As you use the chest fly machine, it can be tempting to take a deep breath in and hold it as you engage your chest muscles and bring your arms together, a technique called bracing.
This method of forced breathing (also called a Valsalva maneuver) isn't necessary for lighter weight exercises. It can be helpful as you increase weight and the movement becomes more difficult. However, to start with, it's important to release your breath and reset with each repetition.
Using Your Legs
It can be tempting to hold your legs in place to keep your body steady when using a chest fly machine. Remember that the purpose of a chest fly machine is to train your chest muscles, not your legs. If you notice that you are using your legs, reduce your weight.
Backbends
Some exercisers use chest fly machines with their backs arched, which can lead to lower back injuries. Maintain good posture when opening and closing your arms, and sit tall with your back to maintain contact with the pad behind you.
Using Momentum
Raise and lower the weight using slow, controlled movements. If you go too fast, you will be using momentum instead of training your muscles.
Safety and Precautions
The best way to stay safe when using a chest fly machine is to familiarize yourself with the equipment before using it. Since there are many different variations and manufacturers of machines, you may need to make multiple adjustments to maintain good form. If you need help adjusting a specific machine, consult a personal trainer.
Chest Fly Machine FAQ: Muscles Worked
1. What muscles does the chest fly machine target?
The chest fly machine primarily targets the pectoralis major muscles, which are the large chest muscles responsible for horizontal adduction of the arms. It also engages supporting muscles, including:
- Anterior deltoids (front shoulder muscles)
- Biceps brachii (as stabilizers)
- Serratus anterior (muscles along the sides of your ribs)
2. Is the chest fly machine good for building muscle?
Yes, the chest fly machine is effective for isolating the chest muscles and building strength and size. It provides controlled movement, making it a great option for beginners or those focusing on muscle hypertrophy.
3. Can I use the chest fly machine to replace bench presses?
While the chest fly machine isolates the chest muscles, it does not replace the compound benefits of bench presses, which work multiple muscle groups, including the triceps and shoulders. Both exercises can complement each other in a workout routine.
4. How is the chest fly machine different from dumbbell flyes?
- The chest fly machine offers more stability and is easier to control, making it suitable for beginners.
- Dumbbell flyes require greater stabilization and activate more stabilizing muscles but may increase the risk of strain if not done with proper form.
5. Can the chest fly machine cause shoulder pain?
Incorrect form, excessive weight, or pre-existing shoulder issues can lead to shoulder discomfort. To minimize the risk:
- Adjust the machine handles to a comfortable range of motion.
- Keep a slight bend in your elbows.
- Avoid overextending your arms.
6. What are the benefits of the chest fly machine?
- Isolates chest muscles: Helps focus on pectoral development.
- Low impact: Reduces strain on joints compared to free weights.
- Adjustable: Accommodates different fitness levels with adjustable resistance.
7. Who should use the chest fly machine?
The chest fly machine is suitable for:
- Beginners learning proper chest muscle engagement.
- Experienced lifters looking to isolate chest muscles.
- Individuals rehabilitating from certain injuries under professional guidance.
8. How often should I use the chest fly machine?
For optimal results, incorporate the chest fly machine into your workout routine 1–3 times per week, ensuring proper rest and recovery for muscle growth.
Introduction to the Chest Fly Machine
The chest fly machine is a popular piece of gym equipment designed to target and strengthen the chest muscles, specifically the pectoralis major. It provides a controlled and effective way to isolate the chest muscles without the need for free weights. Suitable for beginners and advanced lifters alike, this machine can enhance upper body strength, improve muscle symmetry, and contribute to a well-rounded chest workout.
By offering adjustable resistance and guided movement, the chest fly machine is an excellent choice for building muscle, refining technique, and minimizing the risk of injury. Whether you're aiming for muscle definition, increased strength, or rehabilitation, the chest fly machine can be a valuable addition to your fitness routine.