Butterflies / Pec Deck / Seated Machine Flyes
- Sit on a pec deck machine with your back flat against the back rest.
- 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.
- Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
- Inhale as you return to the starting position in a controlled movement.
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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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. Spiderman push-ups / pushups, gymnastic ring dips and butterflies / pec deck / seated machine flyes 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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