Watch Machine Fly
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Step 1. Place your forearms on the pad and grip the handles with your palms facing outwards.
Step 2. Press outward and touch the handles together, keeping your back against the pad.
Step 3. Return to the starting position without letting the weight touch the weight rack.
The machine fly is a primarily shaping and developing motion for the inner chest. It 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 does not offer forearm support and allows the user to change elbow position through the movement. The second (see video above) isolates the chest more because the forearms and elbows are locked in place.
Updated: April 4th, 2015