Butterfly

Chest

Equipment: Machine

New to this

Your first butterfly

What weight should I start with on the butterfly?

Start at 20 to 30 lb on the stack. The seat height matters more than the weight here, so spend the first set finding the right pin.

You have got it right when the handles sit level with your mid chest and your shoulders stay down.

What usually goes wrong on the butterfly?

Set the seat so the handles are at chest height when you sit with your back flat against the pad. Grip the handles with a slight bend in the elbows.

Bring the handles together in front of your chest and pause for a beat. Let them travel back until you feel a stretch, then stop; going further past the shoulder line strains the front of the joint for no extra benefit.

Most common mistake: shrugging on every rep. If your shoulders climb toward your ears, drop the weight by a plate and pull your shoulder blades down before you start.

If the pec deck is occupied

Dumbbell flyes are the free-weight version of the same movement: harder to balance, more work for the stabilizers. The cable crossover has a similar tension curve with more room to change the angle.

How to do it

Sit on the machine with your back flat on the pad.
Take hold of the handles.
Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
Repeat for the recommended amount of repetitions.