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Butterfly - Chest Exercise
In this lesson you will learn how to do proper butterflies
on a butterfly machine.
The butterfly is an exercise for the pectoralis (
chest muscles ) and is usually done after benchpressing.
Find more chest exercises at weight training main.
Technical description: Butterfly - Chest Exercise
- Sit on the butterfly machine with your back flat on the back lean.
if the seat can be adjusted, adjust it so that your upper arms are horizontal.
Some butterfly machines don't have elbow / forearm rests. Instead they only have handles.
If you are using one of those, make sure your hands, your elbows and your shoulders always stay in a horizontal line.
Don't let your elbows hang !
It is very important that you keep your shoulders low and back during the whole exercise.
Kinda let your shoulders stick on the back lean.
- Push the levers together in front of you and exhale at the same time. squeeze your chest muscles.
Some weight lifters like to hold this position for a second. ( because of the intensive contraction - good for definition )
Don't forget that you shouldn't push your shoulders forward. Keep them on the back lean.
- Slowly bring your arms back to the beginning position and inhale.
Trainer advice: Butterfly - Chest Exercise
- Move slowly and concentrated.
- Exhale as you push the levers together and inhale when you extend.
- If you don't have a butterfly machine, you can do flies instead.
Related instructions: Butterfly - Chest Exercise
Videos: Butterfly - Chest Exercise
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