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Machine Flyes - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Chest

Also know as the pec deck, Machine Flyes are great for creating definition of the middle chest and pectoral muscles. While not ideal for building mass, the Machine Fly is popular because it is simple to use and offers a number of benefits. Because the machine offers balance and control, this exercise can be done with almost no chance of injury if the correct weight is used. The Machine Fly is also beneficial for women as it contributes to the development and support of the chest area.

Machine Flyes - Exercise Workout & Technique

  • Adjust the seat so that when you are seated, your upper arms are parallel to the floor.
  • Be seated on the Machine Flye machine with your feet on the ground or on the foot rest, your shoulder blades making contact with the back support. Maintain your lower spine’s natural curve throughout the movement.
  • Grasp the vertical bars of the machine firmly. This is the starting point.
  • Squeeze the hand grips to lift the weight off the weight stack in a controlled manner, exhaling as you do so.
  • Allow the handles to return to the outside position in a controlled manner, inhaling as it takes place.
  • The time spent on the eccentric phase (arms going further apart) should be twice as long as that spent in the concentric phase (arms coming together).
  • Repeat the movement for the allocated repetition range.

Machine Flyes - Tips & Safety

  • Keep your head in normal vertical alignment throughout the exercise. Don’t bring it forward to cheat.
  • Squeeze the pecs at the top of the movement and don’t use momentum to move the weight.
  • Ideally, only the shoulder joint is the only one that is moving.

Machine Flyes - Alternatives

  • There is also a specialised Machine Flyes or Pec Deck Machine in which your forearms are placed on a pad with the elbows at 90 degree angles. The movement and exercise is then initiated by bringing the elbows together.
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