Target Muscle

    Chest

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    ChestMachine

    Seated Fly

    The seated fly is a machine-based exercise targeting the pectoral muscles, performed by bringing the handles together in front of the chest while seated.

    Also Works

    ShouldersTrapezius

    How to Perform

    1. 1

      Adjust the seat height and position yourself on the machine with your back against the pad.

    2. 2

      Grasp the handles with a pronated grip and keep your elbows slightly bent.

    3. 3

      Exhale and push the handles forward, bringing them together in front of your chest.

    4. 4

      Pause for a moment, squeezing your chest muscles.

    5. 5

      Inhale and slowly return to the starting position, allowing your chest muscles to stretch.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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