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Chest

Butterfly

Butterfly (Start)Butterfly (End)
LevelBeginnerEquipmentMachineMechanicIsolationForcePull

A machine chest fly with arms moving in an arc in front of you to train the chest.

Strength
Primary musclesChest

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked6 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Adjust the seat so the handles are at chest height.
  2. 2Sit with your back against the pad and grip the handles.

How to perform

  1. 1Press your hands together in front of your chest in a wide arc.
  2. 2Squeeze your chest at the center.
  3. 3Return slowly until you feel a light stretch.
  4. 4Repeat.

Alternatives

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More with Machine

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Stretches for Chest

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