Butterfly / Pec Deck / Seated Machine Fly

Exercise / Chest

How to perform the exercise

  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.

Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.

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Exercise Tips

  1. Sit on a pec deck machine with your back flat against the back rest.
  2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
  3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
  4. Inhale as you return to the starting position in a controlled movement.
  5. Repeat.


  1. Cable Crossover.
  2. Dumbbell Flyes.
  3. Incline Barbell Bench Press.