Sit on the machine with your back flat on the pad.
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.
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.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
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.
Nov 12, 2011 4:22 AM:
after each set finish with gripping your hands together and pulse for 20 reps wrapped around the handles to get a great burn
after each set finish with gripping your hands together and pulse for 20 reps wrapped around the handles to get a great burn-See Less
Sep 8, 2011 11:07 AM:
This is definitely one of the better machine exercises. You can get a really great squeeze on your chest muscles during the contraction.
This is definitely one of the better machine exercises. You can get a really great squeeze on your chest muscles during the contraction.-See Less
Jun 4, 2011 2:11 PM:
you can really jack this exercise up if you hold it for 2-3 seconds on each rep, gets you exhausted and a really nice burn
you can really jack this exercise up if you hold it for 2-3 seconds on each rep, gets you exhausted and a really nice burn-See Less
Apr 21, 2011 5:24 AM:
much rather prefer dumbbel flyes for this exercise feel a better ROM and more of a stretch.Not a bad machine for warming up on or before progressing to flyes.
much rather prefer dumbbel flyes for this exercise feel a better ROM and more of a stretch.Not a bad machine for warming up on or before progressing to flyes.-See Less
Jun 8, 2010 3:11 PM:
I love doing it on my first exercice of my chest workout superset with dumbell press or as a last exercice in 3 drop sets !
I love doing it on my first exercice of my chest workout superset with dumbell press or as a last exercice in 3 drop sets !-See Less
Mar 7, 2010 6:21 PM:
I like doing one-arm flyes. It feels like i get a really good pump.
I like doing one-arm flyes. It feels like i get a really good pump.-See Less
Sep 8, 2011 11:07 AM:
This is definitely one of the better machine exercises. You can get a really great squeeze on your chest muscles during the contraction.
This is definitely one of the better machine exercises. You can get a really great squeeze on your chest muscles during the contraction.-See Less
Apr 21, 2011 5:24 AM:
much rather prefer dumbbel flyes for this exercise feel a better ROM and more of a stretch.Not a bad machine for warming up on or before progressing to flyes.
much rather prefer dumbbel flyes for this exercise feel a better ROM and more of a stretch.Not a bad machine for warming up on or before progressing to flyes.-See Less
Jun 8, 2010 3:11 PM:
I love doing it on my first exercice of my chest workout superset with dumbell press or as a last exercice in 3 drop sets !
I love doing it on my first exercice of my chest workout superset with dumbell press or as a last exercice in 3 drop sets !-See Less
Mar 7, 2010 6:21 PM:
I like doing one-arm flyes. It feels like i get a really good pump.
I like doing one-arm flyes. It feels like i get a really good pump.-See Less
Nov 12, 2011 4:22 AM:
after each set finish with gripping your hands together and pulse for 20 reps wrapped around the handles to get a great burn
after each set finish with gripping your hands together and pulse for 20 reps wrapped around the handles to get a great burn-See Less
Jun 4, 2011 2:11 PM:
you can really jack this exercise up if you hold it for 2-3 seconds on each rep, gets you exhausted and a really nice burn
you can really jack this exercise up if you hold it for 2-3 seconds on each rep, gets you exhausted and a really nice burn-See Less
Feb 1, 2010 5:39 PM:
I love doing butterflies on a wire machine where you can adjust super high to super low and anything and everything between.
I love doing butterflies on a wire machine where you can adjust super high to super low and anything and everything between. -See Less
Jan 12, 2010 6:23 PM:
Some butterfly machines have seats that can be moved up or down. Some people think that this is for short or tall people. It IS a reason but not the main one. When the seat is in the middle position, the exercise focuses on all of the chest. When the seat is in the highest position the exercise focuses...+See More
Some butterfly machines have seats that can be moved up or down. Some people think that this is for short or tall people. It IS a reason but not the main one. When the seat is in the middle position, the exercise focuses on all of the chest. When the seat is in the highest position the exercise focuses on the lower portion of the pec. When the seat is in the lowest position, the exercise focuses on the upper portion of the pec. At any position of the seat, the butterfly will work on all parts of the pecs, yet you can focus on a certain area of your chest if you want. -See Less
Dec 29, 2009 3:21 AM:
Works your inner pecs, I'd prefer doing this lying and with dumbbells tho', free weights ftw.
Works your inner pecs, I'd prefer doing this lying and with dumbbells tho', free weights ftw.-See Less
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of people found this review helpful
Review: Butterfly
Jan 16, 2012 1:20 PM: Is there an alternate to this excercise??
of people found this tip helpful
Tip: Butterfly
Nov 12, 2011 4:22 AM: after each set finish with gripping your hands together and pulse for 20 reps wrapped around the handles to get a great burn
of people found this review helpful
Review: Butterfly
Sep 8, 2011 11:07 AM: This is definitely one of the better machine exercises. You can get a really great squeeze on your chest muscles during the contraction.
of people found this tip helpful
Tip: Butterfly
Jun 4, 2011 2:11 PM: you can really jack this exercise up if you hold it for 2-3 seconds on each rep, gets you exhausted and a really nice burn
of people found this review helpful
Review: Butterfly
Apr 21, 2011 5:24 AM: much rather prefer dumbbel flyes for this exercise feel a better ROM and more of a stretch.Not a bad machine for warming up on or before progressing to flyes.
of people found this tip helpful
Tip: Butterfly
Jan 17, 2011 10:16 AM: dumbells are better
of people found this review helpful
Review: Butterfly
Jan 4, 2011 12:35 AM: a really good chest workout
of people found this review helpful
Review: Butterfly
Jun 8, 2010 3:11 PM: I love doing it on my first exercice of my chest workout superset with dumbell press or as a last exercice in 3 drop sets !
of people found this review helpful
Review: Butterfly
Mar 7, 2010 6:21 PM: I like doing one-arm flyes. It feels like i get a really good pump.
of people found this review helpful
Review: Butterfly
Feb 7, 2010 11:40 AM: good excercise....