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Exercise guide
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Butterflies / Pec Deck / Seated Machine Flyes

Butterflies / Pec Deck / Seated Machine Flyes
Equipment required
Primary muscle group(s)
Secondary
Muscle Groups
  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.
This exercise can be performed using an exercise band or pulleys. There are a variety of  different machines with different placement of your forearms. With these,  place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.
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Related exercises to discover

Butterflies / pec deck / seated machine flyes is a gym work out exercise that targets chest and also involves shoulders and triceps. Refer to the illustration and instructions above for how to perform this exercise correctly. Medicine ball slams, push-ups / pushups and resistance band push-ups / pushups are related exercise that target the same muscle groups as butterflies / pec deck / seated machine flyes. Visit our directory for more exercises.

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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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