Chest / Beginner / Isolation (single joint)

Butterfly

A machine isolation exercise for the chest.

At a glance

Primary

Chest

Equipment

Machines

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit on the machine with your back flat on the pad.
2. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
5. Repeat for the recommended amount of repetitions.

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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