All workouts

Machine fly

Chest

3 × 15ChestQuest 2

How to do it

  1. 1Back against the pad.
  2. 2Bring handles together, squeeze the chest.
  3. 3Open slowly.

Avoid

Overstretching or using momentum.

Coaching notes

Why do it
Isolates the chest through a hugging motion — feel the squeeze.
Breathing
Exhale squeeze in · inhale open.
Tempo
Squeeze 1 sec · open slowly without overstretching.

Be careful

  • Don't force a deep stretch that hurts the front of the shoulder.
  • Soft elbows — locked arms put stress on joints.
  • Keep the back flat on the pad.

Common mistakes

  • Overstretching
  • Using momentum
  • Bending elbows more each rep