Butterfly

An isolation exercise performed on a machine where the athlete brings the handles together in front of the chest, targeting the chest muscles through an adduction movement.

Instructions

1. Sit on the butterfly machine with your back firmly against the backrest.
2. Adjust the machine so that your upper arms are positioned parallel to the ground, approximately at shoulder height.
3. Grasp the handles with a neutral grip, starting with your arms extended out to your sides.
4. Slowly push the handles together in front of your chest, bringing them together in a controlled arc.
5. Squeeze your chest muscles at the peak of the contraction, holding for a brief moment.
6. Slowly return the handles to the starting position in a controlled manner, feeling the stretch in your chest.
7. Repeat for the target number of reps.

Tips

• Maintain your back against the machine pad throughout the entire movement for stability and safety.
• The initial arm position should have your upper arms perpendicular to your torso; adjust the seat height as needed.
• Control the descent; avoid allowing the handles to snap back to the starting position.
• Exhale as you bring the handles together; inhale as you return to the starting position.
• Machine-based exercises allow for isolation work with reduced stabilization demands compared to free weights.
• This exercise is ideal for targeting the chest after compound movements like bench press.