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Butterfly

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Exercise Data

Type: Strength
Main Muscle Worked: Chest
Equipment: Machine
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.5

Out of 10

Excellent

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Butterfly Images

Butterfly
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Butterfly
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Butterfly Guide

Main Muscle: Chest

  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.



Alternative Exercises For Butterfly

Dumbbell Flyes

Muscle Targeted: Chest

9.1

Out of 10

Cable Crossover

Muscle Targeted: Chest

8.8

Out of 10

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  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Butterfly

Exercise Rating
10/10

Jun 27, 2014 7:59 AM: One of my all time favorite exercise.



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of people found this review helpful

Review: Butterfly

Exercise Rating
9/10

Jan 26, 2014 5:35 AM: I like this!! Works great for give your motivation!



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of people found this review helpful

Review: Butterfly

Exercise Rating
9/10

Nov 8, 2013 11:08 AM: Great for the inner pec!!



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of people found this review helpful

Review: Butterfly

Exercise Rating
5/10

Oct 7, 2013 4:57 AM: I get a burn in my arms more than in my chest. What am I doing wrong?



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of people found this tip helpful

Tip: Butterfly

Exercise Rating
6/10

Jul 22, 2013 5:54 AM: i don't like it much as the machine has a lot of movement and very difficult to hold the form , personally prefer the dumbbell flyes.



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of people found this review helpful

Review: Butterfly

Exercise Rating
9/10

May 17, 2013 5:53 PM: Used pec deck on machine and worked well.



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Review: Butterfly

Exercise Rating
10/10

May 14, 2013 8:23 PM: I love it, really you fell it.



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of people found this review helpful

Review: Butterfly

Exercise Rating
9/10

Mar 11, 2013 9:32 AM: really hit the muscle



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of people found this review helpful

Review: Butterfly

Exercise Rating
8/10

Jan 28, 2013 11:34 AM: Great for flooding the Chest and hitting the inner pec



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Review: Butterfly

Exercise Rating
N/A

Jan 16, 2012 1:20 PM: Is there an alternate to this excercise??



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