Butterfly

Chest · Machine

How to do it

Set the seat so the handles sit at chest height and keep your back against the pad, shoulders down. Close by bringing the elbows together in front and hold a second squeezing; return under control until you feel the stretch without forcing it. The machine takes balance out of the equation, so this is a safe place to work close to failure. You feel the chest side to side. The classic mistake is helping by rolling the shoulders forward every rep.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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