The machine chest fly is an exercise targeting the chest. The motion is often compared to bear-hugging a tree trunk. In chest workouts, this exercise often follows compound moves such as the bench press.
Benefits
- Great for targeting the inner pecs
- Less prone to bad form than the dumbbell version
- Great for burn-out sets at the end of a chest workout
Also Known As:
Exercise Data
Type: Strength
Main Muscle Worked: Chest
Other Muscles: Abdominals, Shoulders, Triceps
Equipment: Kettlebells
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Chest
Directions:
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest, and turn the wrist in the direction of the locked-out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
Butterfly Images
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