How to do the machine chest fly

Step by step

1. Select the appropriate load and adjust the seat height. The machine’s handles should be at chest level when you sit.
2. Sit down, bring your shoulders back, and reach to the sides to grab the handles.
3. Engage your abs and take a breath.
4. Squeeze your chest and bring your arms in, tapping your knuckles lightly in front of your chest as you breathe out.
5. Bring your arms to your sides, feeling your chest muscles stretch. Breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the machine chest fly

• 6-Week Chest Focus3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.