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Chest · Leverage Machine
Machine Fly
Machine Fly is a beginner isolation strength exercise that works the pectorals (chest), with the biceps assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Biceps · Biceps Brachii
How to do Machine Fly
- Sit on the chest fly machine with your feet flat on the floor and your back pressed firmly against the backrest. Grasp the handles, arms parallel to the floor, with both hands at chest level and palms facing forward.
- Keep a slight bend in your elbows and your arms extended out to your sides.
- Bring the handles together in front of your chest by squeezing your chest muscles, keeping your elbows slightly bent.
- Slowly return the handles to the starting position with control, bringing them back to your sides. Repeat for the desired number of repetitions.
Form tips
- Keep your back pressed against the backrest throughout the exercise to maintain proper form.
- Focus on engaging your chest muscles throughout the movement.
- Exhale as you bring the handles together and inhale as you return them to the starting position.
Machine Fly alternatives
More pectorals exercises
Machine Fly FAQ
What muscles does Machine Fly work?
Machine Fly mainly works the pectorals in the chest (Pectoralis Major). The biceps work as secondary muscles.
What equipment do you need for Machine Fly?
You need a leverage machine.
How many sets and reps of Machine Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Machine Fly good for beginners?
Yes. Machine Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Machine Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Machine Fly?
Other exercises for the pectorals include Band High Fly, Cable Middle Fly, Cable Fly Machine Mid and Cable Low Fly.
For developers
Use Machine Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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