Watch machine fly HD exercise demonstration video. For over 50 pre-designed workouts you can bring straight to the gym, click HERE.
The machine fly is a primarily shaping and developing motion for the inner chest. The machine fly is a good way to isolate the muscle, though the stabilizer muscles of the chest are not used to the set motion of the machine. The starting position can be varied, allowing the user to determine the exact range of motion for their exercise. This is beneficial at preventing injury or if the user already has an injury, at preventing further pain. The varied starting position also allows the user to determine the amount of stretch they get in the muscle. If using a lower weight, the starting position should be further behind the chest, while if a higher weigh is being used, the range of motion can be shorter. The machine fly comes in one of two designs. The first (see video above) does not offer forearm support and allows the user to change elbow position through the movement. The second isolates the chest more because the forearms and elbows are locked in place.