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
Adjust the seat height and position yourself on the machine with your back against the pad.
2
Grasp the handles with a pronated grip and keep your elbows slightly bent.
3
Exhale and push the handles forward, bringing them together in front of your chest.
4
Pause for a moment, squeezing your chest muscles.
5
Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
6
Repeat for the desired number of repetitions.
Pro Tips
•Keep a slight bend in your elbows throughout the movement to protect the shoulder joint.
•Squeeze your chest hard at the peak contraction when the handles come together, holding for one second.
•Adjust the starting position of the arms so you feel a mild stretch in the chest without shoulder pain.
Common Mistakes
•Straightening the arms completely, which shifts stress from the chest to the elbow joint.
•Using too much weight and turning the fly into a pressing motion rather than a hugging arc.
•Allowing the shoulders to roll forward at the end of the movement instead of keeping the chest proud.