Chest Exercise - Butterfly

In this lesson, you will learn how to perform butterflies on a butterfly machine. The butterfly is an exercise that targets the pectorals (chest muscles) and is usually done after the barbell bench press.

Find more chest exercises on the Weight Training Main page.

Execution

• Starting Position
  Sit on the butterfly machine with your back flat against the backrest.
  If the seat is adjustable, set it so that your elbows are at shoulder height or slightly below.
• Arm Position
  Some butterfly machines do not have elbow or forearm rests and only have handles.
  If you are using one of these, make sure your hands, elbows, and shoulders stay in a horizontal line, or keep your elbows slightly below shoulder height.
  It is very important to keep your shoulders low and close to the backrest throughout the entire exercise.
• Performing the Movement
  Push the levers together in front of your chest and exhale at the same time.
  Squeeze your chest muscles tightly.
  Some people like to hold this position for a second to benefit from the isometric contraction, which is good for muscle definition.
  Remember not to push your shoulders forward during the exercise.
• Return to Start
  Slowly return your arms to the starting position while inhaling.

Advice

• Move slowly and with focus.
• Exhale as you push the levers together and inhale as you open your arms.
• If you don’t have access to a butterfly machine, you can substitute with dumbbell flies.

Suggestions

• Incline Bench Press
• Dumbbell Bench Press
• Dumbbell Fly
• Around the Worlds
• Barbell Pullover
• Cable Cross

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