Butterfly Machine

Sometimes called butterfly arms, the butterfly machine is a strength training station for targeting your chest muscles.
The butterfly exercise can be also done with dumbbells or cable.
Using the butterfly machine, isolates your pecs the most. The chest is the one doing most of the movement here, with a little assistance from the shoulders, biceps and triceps.

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Exercise Video

How to do

  1. Sit on the upright bench with your feet flat on the floor. Place your forearms against the arm pads. Your forearms should be perpendicular to the floor and your upper arms parallel to the floor. Push against the arms enough to lift the weights off the stack.
  2. Squeeze against the weight until the butterfly arms almost touch in front of your chest. Keep your chest elevated; don't let it sink in.
  3. Pause for a count then slowly lower back to the starting position.

Muscles worked

Requires
Machine

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