Chest / Beginner / Isolation (single joint)

Butterfly Machine

A seated pec deck with forearm pads that isolates the chest through horizontal adduction.

At a glance

Primary

Chest

Secondary

Front delts

Equipment

Machines

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Isolation (single joint)

How to do it

1. Adjust the seat so your upper arms are parallel to the floor and sit with your back flat against the pad.
2. Place your forearms against the pads with elbows bent at 90 degrees, arms open.
3. Squeeze the pads together in front of your chest.
4. Return slowly to the open position.

Tips

• Do not let the arms go too far back at the start.
• Keep the shoulders down.

Common mistakes

• ✗ Seat too low or handles set too far back.

  Why it hurts: The shoulders start in a deep, loaded stretch that strains the front of the joint.

  ✓ Instead: Set the seat so the handles are at chest height and the start position is a light stretch only.

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