Using a Chest Fly Machine

Written by Kenneth Lee 2020-08-31

Table of Contents:

How-To Use the “Rear Delt / Pec Fly” Machine

Learn how to do a Chest Fly and Rear Delt Fly using the Rear Delt / Pec Fly machine with Gold’s Gym Tri-Cities Fitness Instructor Terin Pratt!
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CHEST MACHINE / TUTORIAL FOR BEGINNERS PART ONE

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CHEST MACHINE / TUTORIAL FOR BEGINNERS PART ONE.
This is a chest fly, butterfly, pec deck, and deck fly machine tutorial. It’s a pull force isolation exercise. On the machine, do 4 sets, 10-15 reps. Sit with your back flat, hold the handles with your upper arms parallel to the floor. Push the handles together and slowly squeeze your chest together in the middle. Remember to breathe out during the motion and hold for about 1-2 seconds. Side note: Chest muscles should do the majority of the work, not your arms or shoulders..
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Pec Fly Machine (Do You Need It? & How To Do It?)

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How to Do Chest Fly Exercises on a Machine

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Try strengthening the chest with flies on a machine. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Mystery No More: Chest Machine Flys Shape The Chest

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How To: Chest Flyes (3 EASY FIXES!)

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For more tips on how to get your body lean and ripped, take my free quiz http://vshred.fit/ChestFlyes.
Chest flyes are a great exercise for chest development.. but at the same time, they are one of the exercises that are most commonly done wrong. A lot of times, people end up hitting their anterior deltoid too much in the process and in this video I explain 3 easy fixes to do chest flyes properly..
First thing you want to do is stop rounding your shoulders when you bring your arms together. When you do this, you are basically telling your chest to take a seat while your anterior delt does all the work. Instead, what you want to do is over emphasize rolling your shoulders back, depressing your scapula and KEEPING them there during the entire set..
The next thing is you want to make sure you are squeezing down on your serratus anterior and your lat muscles. When you properly retract and depress your scapula, you should notice a slight outward turn of your arms and when you squeeze down on that and hold that in place, you should feel your lat muscles and the “fingers” on your ab side walls become tight and full and this is going to allow you isolate your chest as much as possible..
The third and final tip is you want to stop bending your arms and bringing your hands together. When you do this, you are immediately limiting full range of motion and won’t ever get that peak contraction. You must understand that the chest is worked fully by complete elbow abduction.. This means you must bring your elbows all the way to the midline of your body in order to reach true full range of motion..
Try these out the next time you go to do chest flyes and let me know how you like it!
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Stop Doing Chest Flys I’m Begging You!!

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There are 6 reasons why you should never do a dumbbell chest fly ever again, and I’m going to show them all to you in this video. As a matter of fact, I’m not going to leave you hanging but rather I’m going to show you a chest fly exercise alternative that you can do at home or at the gym that will give you better chest results without the risk of shoulder injury that comes with the traditional form of this chest exercise..
To start, you want to look at the position of the shoulder and the risk to the joint when performing the dumbbell chest fly unsupported on a bench. With your arms held out to the sides, there is no protection against hyperextension of the shoulder with fatigue. Should you fail with the exercise, even if using lighter weights, you have nothing built in to the movement that will protect the anterior capsule of your shoulders..
If you compare this to the floor fly variation where you have the floor to prevent this unwanted joint stress or even the standing variation shown at the end of this video, you will quickly see why this is something you simply don’t need to introduce to the movement since it isn’t going to get you a bigger chest by doing it..
Next, I mention the fact that you can do a standing version of horizontal adduction of the arm. When possible, you should always try and choose exercise variations that allow you to train on your feet rather than lay on a bench. When you want to train like an athlete, training with ground based movements is going to be more beneficial since it incorporates more muscles, the core gets fired up more significantly and it translates better to function..
Back on the bench however, in addition to the vulnerability of the shoulder in the unsupported position you also quickly realize that to accommodate the weakness in this position you need to lighten the weights significantly. This provides less of a mechanical overload to the muscle you are trying to work here (the pecs) which would make this an inferior choice when trying to grow muscle. In fact, you could only use enough weight that could be safely handled in the bottom position even though the chest reaches its point of most contraction at the top of the movement and is stronger there..
In the standing crossover fly however you have the least amount of tension on the pecs when they are at their weakest and the most amount of tension on them when they are at their strongest. The position of peak contraction coincides with the most amount of tension being placed on the pec muscles. The cable can easily be substituted for a resistance band as well if you prefer to train in the home rather than a gym..
Next, the stretch that people argue they feel more intensely with a dumbbell chest fly is not really something that exists. What you are feeling is not a stretch in the pecs but rather a more intense stretch in the coracobrachialis muscle. Both the pec major and coracobrachialis attach to the humerus but the latter attaches further down the arm. Only it is influenced by the dropping of the arm a bit more on the fly (albeit a little bit) while the pec major stays relatively unchanged in length. This is because of the more proximal attachment having less travel as the distal humerus drops..
You should get the same amount of stretch on the pecs in the bottom portion of the bench press as you would in the bottom portion of the fly. What you are feeling however is a more intense stretch in the cartilage of the rib cage if you properly arch your chest as you perform the exercise..
For all of these reasons, you can see that the dumbbell chest fly is not a superior option when training your chest. The cable standing version of this allows you to match the weight better to your strength curve and provide more of an overload while eliminating almost all of the risk to the shoulder that is common of the dumbbell variation plus it gets you on your feet, in a more athletic training position..
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Try strengthening the chest with flies on a machine. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.Using a cable pulley machine Stand in between the cable with your feet shoulder-width apart.

Hold one end of the cable in each hand. Keep your arms fully extended with a slight bend to your elbows. Next, slowly bring your arms toward the center of your chest.

Seated Machine Chest Fly Select an appropriate weight, and adjust the handles out to your sides so that they’re level with your chest. Maintaining a slight bend at your elbows, squeeze the handles toward each other until your hands meet in front of you, pause and then reverse the motion.Here, he shows you how to adjust the machine to be used for chest flys, as well as for your height. When you are adjusting the weight, be sure that it is comfortable for you.

A chest fly is an.The Faux Pas: Like a number of other pieces of gym equipment, the seated fly machine (also sometimes called the pec fly or chest fly machine) isn’t necessarily your best bet for working your chest and shoulders but it’s a machine people continue to use, and often incorrectly. One common mistake is not adjusting the seat, so the handles (and by default, the knees) are positioned either too.Mystery No More: Chest Machine Flys Shape The Chest Duration: 5:09.

MiamiMuscleUSA 36,027 views. Pec Deck vs. Machine Fly by Jim Stoppani Duration: 3:33. Jim Stoppan.The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.How To: Middle Cable Chest Fly Duration: 1:54. ScottHermanFitness 450,137 views. 1:54.

Arnold Schwarzenegger This Speech Broke The Internet AND Most Inspiring SpeechIt Changed My Life.Machine Fly – Proper Exercise Technique STARTING POSITION (SETUP): Sit in the machine, press your upper back and hips against the pads, and place your feet flat on the floor. Adjust the seat so that your shoulders, elbows and hands are.

Chest Fly Machine This machine features a padded seat and back rest from which two levers protrude. You sit in the seat and place your arms into the padded levers, drawing your elbows together like you’re flapping your wings. The machine emphasizes your pectoralis major muscle, the broad muscle of the chest, as well as a few helper muscles.

Here are the steps to performing Chest Flys: 1) Lie on back with knees bent and feet on floor and hold dumbbells straight up over chest. 2) With a slight bend in the elbow, slowly open arms wide out to the side. Squeeze your chest as you bring the weights back together at the top.The chest fly is similar to a chest press in that you lie on an exercise bench with your knees bent up on the bench. With the fly you start by holding light dumbbells straight up in the air, palms.

The pec dec (butterfly press or lateral chest press machine) is a fixed weight machine commonly found in your local gym or health club. This fixed weight station isolates the pectoral (chest) muscles and strengthens the upper body.Chest and shoulder machines from Fitness Factory include both commercial and home grade machines that allow from one to many chest and shoulder exercises to be performed. Our selection of chest and shoulder press and fly machines can be found in both leverage and cable weight variations.

Technique of execution Chest Fly Machine The shoulders should be squeezed into the back of the simulator, and the shoulder blades are brought together. Do not tear your shoulders and shoulder blades from the back. This removes the load from the chest.

List of related literature:

Holds chest tube in place and occludes site around chest tube.
from Mosby’s Pocket Guide to Nursing Skills and Procedures E-Book by Anne Griffin Perry, Patricia A. Potter Elsevier Health Sciences, 2010
Compress the chest quickly and firmly, reducing the anteroposterior diameter of the chest by about one-third.
from Physiology in Childbearing: With Anatomy and Related Biosciences by Dorothy Stables, Jean Rankin Elsevier Health Sciences UK, 2010
Use your body weight to help you compress the chest to the appropriate depth.
from Phlebotomy E-Book: Worktext and Procedures Manual by Robin S. Warekois, Richard Robinson, Pamela Primrose Elsevier Health Sciences, 2019
• Use enough pressure to press down at least 13 (one-third) the depth of the chest (about 112 inches).
from Mosby’s Textbook for Nursing Assistants E-Book by Sheila A. Sorrentino, Leighann Remmert Elsevier Health Sciences, 2016
There are two recommended methods for chest tube insertion.
from Clinical Nursing Practices: Guidelines for Evidence-Based Practice by Sarah Renton, Claire McGuinness, et. al. Elsevier Health Sciences, 2019
Place chest tube and close the chest.
from Operative Dictations in General and Vascular Surgery by Jamal J. Hoballah, Carol E. H. Scott-Conner, Hui Sen Chong Springer International Publishing, 2017
Be sure the chest moves whichever method is chosen.
from Oral and Maxillofacial Surgery: The Art and Science by Dr.M.C.Prashant Notion Press, 2018
Pause, pull the weight back into the start position over your chest, then repeat.
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality by Myatt Murphy, Jeff Csatari Rodale Books, 2012
Lift the chest up and press the chest into the hands as you start to lean back.
from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice by Lauren Walker, Donna Eden Sounds True, 2014
Holds chest tube in place and occludes site around it.
from Clinical Nursing Skills and Techniques E-Book by Anne Griffin Perry, Patricia A. Potter, Wendy Ostendorf Elsevier Health Sciences, 2013

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

The Jackie – Crossfit Girl WOD

198 comments

Androjurus 2020-09-01 - 00:21

I wish I could have you as my personal trainer Al, but I know I couldn’t afford you lol. I find your videos so helpful especially since I had a trainer for two months..it didn’t work out so now I am at Planet Fitness doing it all by myself. Your videos really help me since I am new to the gym scene and all the shiny equipment that I’m not familiar with. when I’m at the gym, I pull up your channel on my phone and watch what you do. you are super helpful and I choose your channel over the other trainers. Thanks! And in part two can you show us how to use the Chest Press machine.

Doulmaran 2020-09-01 - 08:29

Thank you for this video! I have had debilitating pain and tightness for days after my workouts…I couldn’t figure out what I was doing wrong. As soon as I cut the flys out…no more pain. Thank you Jeff

Nanrad 2020-09-01 - 12:25

How do you target lower and upper pecs with bands? And no bench?

Zujar 2020-09-02 - 00:43

Seems like I could just lay on the bench then roll onto my side and do the fly from ground to mid chest sideways and its the same as the standing fly

Landis 2020-09-02 - 16:44

Great timing on YouTube recommendations, tomorrow is chest/tricep day, and I am guilty of the shoulder positioning.

Anage 2020-09-03 - 05:59

Honest and straight forward, keep doing these videos and you will get inspiration for future videos. Only one pointer, you can’t shape a muscle just make it bigger or smaller. Shape is defined by genetics.

Jushura 2020-09-03 - 22:08

Arnold does that excersize but he goes all the way down to the ground lol

Arirn 2020-09-04 - 02:10

I have tried the band anchored to something trick for months at even high resistance but no results, when I use dumbells is when I get actual results and fast weather its flies or press.

Nilalas 2020-09-04 - 11:38

Me: Opens eyes after 10 year coma

Jeff: WRONG you are KILLING your gains!

Aurimath 2020-09-04 - 22:49

and that’s why ROM is actually THE ANGLE in a joint you are about do perform.

Meztir 2020-09-05 - 11:42

I totally did a chest fly on the machine while it was setup for rear delts at the gym today. Wish I had found this video before looking foolish. Lol. Thanks for sharing this.

Centriginn 2020-09-05 - 23:07

I’m gonna say this with all honesty about Jeff.
His the only one, or one of the very few that he do not just show us drills and exercise to build muscles…..
He does it, with the science of biomechanic and at the same time giving a seminar of physical therapy!!!
He GIVES knowledge for free that is very expensive and any of you has an experience with a physical therapist sessions you know what I’m talking about……
Thank you for your priceless input Jeff and keep up with your great work.
RESPECT!!!

Dailar 2020-09-06 - 07:52

What about the inclined Chest flies? Those aren’t that bad with dumbbells or are they?

Flamesinger 2020-09-06 - 22:53

I literally cannot sleep at night because my shoulders are so fucked. Everyone keeps saying “you’re sleeping on your side” even though I almost know for certain that it’s from lifting. And now I’m starting to think it’s from doing chest flies.

Bajurus 2020-09-07 - 11:12

My left shoulder is tore since i was 17. I tore it doing bench press. Since then, it never ever healed. It keeps coming off its original place occasionally since then and i can assure you, it hurts so much when its off the right place you definitely want to hear this dudes advice. The only way to fix it now is by doing surgery, which i dont have time for. So if this dude says its not good for you, listen to him. When it comes to shoulder tender i know exactly what hes talking about.

Mezahn 2020-09-07 - 18:36

Still relevant knowledge today as I get back to a long layoff from gym props!!

Aurige 2020-09-08 - 01:19

Arnold says Dumbell flys are ESSENTIAL in building a wider chest. The reason body builders today look nothing like him is because they aren’t willing to do the work

Kagazilkree 2020-09-08 - 12:41

If Arnold says you do flys, YOU DO FLYS!
(now watch this comment get the children arguing…)

Shalirdana 2020-09-08 - 18:07

For home workout flys work for me, because of my long arms it seems much more effective then presses, and I do see improvement after some weeks very fast not like in case of bench press. If you use correct weights and proper! teqnique its an awesome excercise

Kathrizius 2020-09-09 - 02:20

Thanks, a very educational video. Tomorrow I’ll swap to the cable since I’ve been already experiencing some shoulder issues in other positions. Goodjob��

Aughma 2020-09-09 - 17:36

Modren body builders are sissies. If it gets too heavy at the bottom position just pull the wts towards your body by bending your elbows. We aint got none of your fancy flymachine during our time.

Ariuhelm 2020-09-09 - 21:14

Watching this video after the gym I realise..

I forgot to do facepulls.
I am now driving back to the gym to do facepulls.

Dawnstone 2020-09-10 - 18:20

Bro I just literally face my chest against the seat and did It wrong and everybody was looking and then I decided to look this up

Anayalas 2020-09-11 - 14:28

Well its interesting…I spent 35 years of my life in gyms, school and competitions…I never had anyone from the fitness school or pro competitors or guys who knows their stuff very well who told me to stop doing flys..I actually love the feel on my chest doing flys….I don’t use heavy weight on that exercise as i don’t want to injure my shoulders..I also keep the tension on my chest as my dumbbells goes up…but i certainly don’t stretch my arms..always leave bent elbows…same on the way down…I never over stretch it as with this position muscles are vulnerable..so yes great feel but be cautious on the execution…that’s my view on it……and I love it…I wouldn’t change it but I do use cable crossover as well..Thanks for your view on the flys…

Paindefender 2020-09-12 - 01:28

Omg i wish i would have found this sooner. I’ve been lifting for about a year now and had so many problems with the cable flyes. Thank you so mutch

Adrielace 2020-09-12 - 03:31

That’s great if you wanna buy me a bunch of fancy gym equipment and a house that will hold it all. It’s quarantine…show me something to replace the fly that I can do with a bench and dumbbells cause that’s all I got.

Saril 2020-09-12 - 11:08

This is not completely correct! Arnold did fly chest, and his body was the best body anyone will ever dream to have, i never saw a body like Arnold Schwarzenneger body, i wish i can be like his body one day!

Nuadalsa 2020-09-13 - 08:14

*JEEZ-LOUISE!!*
Check out all of the x-x-x-x’s on Jeff’s chest; it looks like stitches from open-heart surgery!!

Truewind 2020-09-13 - 15:28

Arnie used to love doing chest flies I wonder if he got any injuries doing them

Jodi 2020-09-14 - 06:08

Guys I need help. I’ve been cable flys and I’ve just recently noticed that whenever I do them one arm goes back more than the other is it generally because I do the cables at the end and my muscles are tired or is it a problem I should seek. I am pretty experienced in the gym but my training partner pointed out that my cables are abit off does anyone know what to do or has suffered from this recently. Ty guys for Reading

Anarius 2020-09-14 - 09:34

20 years of body building experience. I agree with Jeff about bent barbell rows and behind the neck presses both being trash. But Dumbbell flys are money. IF you have cables available, they are better for a full range of resistance. If you have intermediate or better experience, flys arent a safety issue. If you feel it in your shoulders, go watch a video on how to do it right.

Doomdweller 2020-09-15 - 02:50

so this is fine if I do them on the floor? don’t have the stuff for cable flys

Thordihuginn 2020-09-15 - 12:43

I’ve tried this excerise and I feel it more in my core then my chest. The twisting is really hard on your core and this is a weaker muscle then my chest.

Ygg 2020-09-16 - 04:18

Does decline pectoral fly helps in chest expansion plz reply

Darkhammer 2020-09-16 - 07:38

He gave the answer the moment he demonstrated the wrong workout

Mezizil 2020-09-16 - 17:42

Im starting to think jeff doesn’t want me to do any exercises and gain muscle.

Centrimand 2020-09-17 - 08:24

Hi, I just started going to the gym, but I am very weak, especially in the arms. (By very, I mean ny arms literally look like twigs)
When I try things as the pec fly, I feel it in my arms also. But the instructor said I should only feel it in my chest, otherwise I am doing something wrong.
Does this rule also hold when you have 0 arm strength?

Vudolmaran 2020-09-17 - 21:04

This exercise is like draining half the oil out of your car. Ruins your body like your engine, or like half inflated tires. You’re like an instruction manual to these exercises. One ☝️ nobody needs to print. Right and wrong are clearly distinguishable, and said aloud. Glad I met ya on this site for this “collection” of exercises. Personal trainers �� are just a waste of money ��, and what they show ya is probably more than half wrong types of exercises, like this, to mention ☝️ one. I know I will see ya �� do a right exercise out of this one ☝️.

Vulrajas 2020-09-18 - 01:07

Why do 90% of fitness people on YouTube try to act like the hodgetwins ��

Modillador 2020-09-18 - 06:26

Loved the video man! Really clear instructions and great editing. Subscribed!

Andromamath 2020-09-18 - 22:05

Well I do college track and throw and these litrally help with form and strength gains so much so if you say you shouldn’t do these I are very wrong and there’s lots of studies to prove it’s a great thing to do do research guys don’t just do what he says

Da 2020-09-19 - 08:26

A great and helpful explanation. Never heard that before. Especially helpful for me and my shoulder problems.

Magra 2020-09-19 - 11:10

It’s the best excercise for full chest, it was Arnold’s favorite one

Talkis 2020-09-20 - 08:07

This is exactly what I needed my shoulders are super flexible so as soon as I do this my shoulder pops out of its position

Axeforge 2020-09-21 - 00:13

So this is filmed with mobile you can see the guy in the mirror… it looks great!

Marizel 2020-09-21 - 11:13

Jeff is ripped and his body is good but I don’t know what y’all mean when y’all say his arms are huge maybe it’s the video that makes me look normal not small just not huge

Moonraven 2020-09-21 - 18:00

I listened to this advice for almost two years (was told to avoid chest fly’s by my personal trainer at the time) and it was going fine, but I still wasn’t happy with my pecs. Then a buddy of mine (whose jacked) told me to start incorporating the chest fly’s to really make the pecs pop, especially from the sides. So i thought, why not. Been doing them (sensibly without ego lifting) for about 3-4 months and only now do i see significant growth around the outer pec. My advice? Just don’t go too heavy and do them in between your bench press sets. Really hits the chest hard!

Tygotaxe 2020-09-22 - 00:55

Jeff what should the alternative be if we only have dumbbells??

Mooguzragore 2020-09-22 - 12:17

What about the seated machine chest fly? I don’t think it has the same stress on the shoulder as the DB fly

Alsath 2020-09-23 - 08:53

I fucked up my chest doing flys yesterday and now this is in my recommended.

Moditus 2020-09-23 - 12:50

Really love your video content, informative with clear explanation. I think I have been doing this exercise wrongly. Thank you for sharing.

Magesmith 2020-09-24 - 05:06

This was a great introduction to the gym I tried bringing my brother to the gym but he’s never lifted free weights so machines play a major role.

Mariwyn 2020-09-24 - 16:11

Chest Flys is good exercise… U r trash or bad and u suggest us to not do it..

Shaktigore 2020-09-25 - 04:50

When I did this exercise he showed us, it was working my shoulder as well. is that meant to happened? because now my shoulders are sore so don’t know if I am doing it correctly.. But overall it helped with my chest. Thanks. Feedback will be much appreciated

Oghmalen 2020-09-25 - 15:29

Doesn’t matter how good you look, no-one can escape the weightlifting grimace xD

Truthcaster 2020-09-25 - 21:51

Bhai ne bola nahi karne ka matlab nahi,,, samza
Love from India

Andronius 2020-09-26 - 02:38

I run a lot but decided to try this out today since nobody else was around in the fitness center. I feel kinda dumb trying new things with people around haha. I know I shouldn’t but easier said than done.

Pewield 2020-09-26 - 15:57

https://youtu.be/gyftXjBH9sc
Here’s how Arnold did it. FyiHe had real visible pecs.

Whisperweaver 2020-09-26 - 20:06

Sitting here right now I believe I injured my AC joint over a week ago doing incline dumbbell press because I had the wights too high across my shoulders instead of my chest. Totally sidelined myself now, just doing some rehab exercises. I knew better too the only reason I did it is because the program I was doing had it in and I though Ill do it Ill just be careful. Didn’t matter I still made an error of a few inches and now I’m out for a while. Tough to see a doctor during Covid-19 too so I’m on my own in a way. Sucks, dont do dumbbell flies.

Burilen 2020-09-27 - 14:11

Thanks learned a lot from this vid. Just started going to the gym. Im 87kg goal is healthier and stronger body. Thank you soo much

Samumi 2020-09-28 - 02:01

Dumb question but what would be the proper height set the machine?

Dodwyn 2020-09-28 - 20:59

I like this guy. He doesn’t try to use ridiculous weight and teaches you how to not destroy your shoulders with ego lifting. I see so many dudes at my gym lifting weight that they visibly can’t handle or control, but they think they look like Billy Bad Ass, their form is pure fucking trash! In reality, they’re not even working the targeted muscle, they’re using all other body parts to move the weight, it’s fucking pathetic to watch actually.

Nalmelanim 2020-09-29 - 03:19

Wow.. I’ve been doing chest flys wrong for years.. crazy good information

Centrizar 2020-09-29 - 18:08

yo this is really go help for me, i’ve been doing fly’s for a while but not like this.

Kazigrel 2020-09-30 - 03:02

Looks right, am going to try it for sure, today is chest day but i feel i need a rest so,sm resting today….

Lakelv 2020-09-30 - 14:19

so right on…. happened 2 me… cables made my shoulders stronger n bigger,, chest not so much,, use less weight and concentrate on the cuts

Tygokinos 2020-10-01 - 00:54

Felt embarrassed first time on gym when I didnt know how to use it ��

Drelagelv 2020-10-01 - 12:29

It’s always GOOD to come back and do a double take at yourself and make sure you didn’t forget the basics of a movement. I’ll always comeback and re watch or read on bench squat deadlift and the variants of those three core movements every now and again to keep it fresh in my mind. I recommend that everyone who lifts without a training partner to keep you in check to do the same.

Jolhala 2020-10-01 - 21:14

Ive done this however the sore muscle area is near the armpit instead of the middle of my chest, am I doing this wrong?

Kulalv 2020-10-01 - 23:46

I’m a woman but this is still awesome and helpful! I’m just looking for exercises to make me sore again.

Morlurdana 2020-10-02 - 13:09

when i do this exercise, my biceps get engaged more than the chest and so the biceps fatigues earlier which then results in the less no of reps than i originally intended. WHAT am i doing wrong?

Frostsong 2020-10-03 - 00:37

2:10 Scapular Retraction & Depression
4:00 Elbow abduction and adduction
5:00 Example

Ariurin 2020-10-03 - 20:00

Why end the ROM infront? With cable flyes you have the benefit of continuing across the chest for a better ROM contraction… Alternate one hand over they other.

Mell 2020-10-03 - 22:33

What do I do in case I dont have the cable? All I Have is dumbbells… should I skip chest flys? Or do them with dumbbells anyway?

Babor 2020-10-04 - 10:55

2 reps of chest flys!?!?!??! HAHAHAHAHAHH!!!!!!!!!!!!!!!!!!!!!!!

Tojara 2020-10-04 - 21:52

Thanks I never knew so much about the chest flys thanks this will help when my new gym is open in June 14th blink fitness hillside close to my home.��

Conjuron 2020-10-05 - 17:29

Are dumbbell flys good to do, or should I buy a band to do flys with. Cause I don’t have a fly mechanic

Truthmoon 2020-10-05 - 23:28

With the cable fly’s, can we do it with both arms. Or should we alternate them as you were doing?

Yoll 2020-10-06 - 10:46

You actually do have some of the best proportioned/balanced Pec and Ant Delt physic that i’ve ever seen. Thanks for the video, correct anatomical posture is really important.

Dora 2020-10-06 - 23:15

Great advice which I appreciate; during tomorrow’s chest workout I’m going to focus on bringing the elbows together. I’ve been guilty of attempting to use too much weight and after watching this video, I realize how much difference in contraction results when the elbows rather than the knuckles meet in the center! Thank you for this post on YouTube.

Granifyn 2020-10-07 - 11:15

Great tips bro. I was wrong all the time since I started gym. Thank you so much

Burilis 2020-10-07 - 21:38

we Should play Shoulder 1 time of the week or 2 time…. i am Average player

Ariurn 2020-10-08 - 01:46

If it’s working for others, why should they stop?

Don’t over extend then.. Use your strength to hold it up.

Munirdred 2020-10-08 - 12:48

Thank you so much friend �� upcoming days my workout will do properly for ur method ��

Meramar 2020-10-09 - 00:27

So glad I am only starting to use this machine and saw this in time

Felhazar 2020-10-09 - 18:04

I can see into his nose, he should not lean his head too much back, very good explanation tho:]

Folbine 2020-10-10 - 03:00

the only helpful video i found on this topic. i always get so anxious whenever i’m adjusting the machines.

Kalhala 2020-10-10 - 11:58

You are a living legend, Moji. I learned so lot from you. You helped perform better at gym. ��

Shaktijinn 2020-10-10 - 13:58

Moji sir maine jeet silal ek trainer hai YouTube pe wo kahte hai k apki humerus bone ko close leke aana hai is exercise me bataiye

Adrielar 2020-10-11 - 07:40

Not used a real pec fly machine before but from the experiment I did I can tell it’s not a body building equipment it’s just for keeping one alert bfore you do a bench press and two whether the weight is heavy or not is worthless since the handles are controlled by a single weight so it’s better to go with a normal weight it’s mostly good for aged people who just want to keep their blood pumping

Vulmaran 2020-10-11 - 23:29

you are over stretching the shoulder
yeahh i do that on the floor or on the mashine

Akigore 2020-10-12 - 05:24

They should name the pec deck the shoulder destroying machine.

Tygradi 2020-10-12 - 15:16

Finally, somebody posting the perfect video for this machine. Deserves to be shared….

Cerim 2020-10-13 - 05:56

Ah ha moment… Hug like a tree or barrel.. brilliant. I’ve been doing this wrong for a while. Thank you for sharing your knowledge!!! Have you done a video on incline DB press, DB row (I know I’m doing this incorrect) or Shrugs?

Dor 2020-10-13 - 21:47

Jeff: you need full extension and stretch
Also Jeff: don’t do this

Zukasa 2020-10-14 - 03:52

Now I know why I’m not getting the results I thought I should be getting. This video drops more knowledge than all the other videos I watched before combined. Keep posting. We need more of this.

Kirirdana 2020-10-14 - 18:51

it’s so crazy how much information changed from a while ago, before they used to tell us to pretend you’re hugging a wide tree, now it’s make your elbows almost meet. nice video ��

Tegore 2020-10-15 - 01:02

✍�� When champions talk ��listen
�� 1 �� ⭐️⭐️⭐️⭐️⭐️ Five Star Review❗️Outstanding, thank you so much for sharing. ❤️❤️❤️❤️❤️Love watching�� ‍��Good Teaching ✅✅✅✅✅One Journey ��Let’s Make It Count❗️

Anagda 2020-10-15 - 15:47

Thank you Thank you Thank you I see now I have been doing several things WRONG for the last few weeks. Great lesson here and thanks again!! TH

Direconjuror 2020-10-16 - 03:35

Guess what you could pull a muscle having sex! Jesus Christ this is what happens when you run out of shit to say.

Gakus 2020-10-16 - 07:03

Just left the gym on chest day noticed your video, I did flies the exact way you described not to to, will admit right shoulder hurts a little, I’m excited to try the exercise the way you described next chest workout. Thanks

Mishakar 2020-10-16 - 17:40

well educated man on the great for good reason he is the real for good

Nakus 2020-10-17 - 02:27

I learned so much about flys from this one video. Loads of stuff I need to work on. Great video MMUSA!

Morann 2020-10-17 - 17:37

You are always on point….your content is great…keep up the good work

Vozuru 2020-10-18 - 02:24

6 idiots to have disliked please f..K off. Thanks Sir you are the best on the web when it comes to guiding everyone in the right manner.

Sashura 2020-10-18 - 20:26

Thanks a lot.. I had a strong feeling I was doing something wrong with the chest fly

Mutaur 2020-10-19 - 07:59

after doing this exercise i feel pain in underarms.. m i doing wrong? or is it normal..

Sinterror 2020-10-19 - 16:32

Great to see you back here. You are the best out here. Look forward!

Buriwield 2020-10-20 - 00:13

Thnx bro u taught me right way to do it, god bless u brother.

Aranadar 2020-10-20 - 10:10

Best trainer online. To the point and relevant. Inspirational

Thorgamath 2020-10-21 - 02:07

Correct information…. With correct tips… Thanks moji… Love from India… Great to see u again

Motius 2020-10-21 - 15:25

Same with upright rows. I’ve had an issue on muscular benefits.

Gakazahn 2020-10-21 - 20:55

Very nice video… your videos are always informative and so detailed…very helpful for us. Thank you so much! ��

Siranaya 2020-10-22 - 04:36

Any tips on how i can correct my left pec.
It sags from side and kind of blends into rib area.
Any help from anyone really appreciated

Moriel 2020-10-22 - 15:50

whenever I do this I feel my biceps, closest part to my shoulder, like they are tearing

Burijurus 2020-10-23 - 09:02

This is a great exercise because it works the chest heavily during the squeeze at the end…so the angle of your arms are different then when you are mostly forcing on the outside like during bench press. So its damaging different muscle fibres then the presses. Do your incline bench press, wide grip dips, the machine flies and pullovers for a complete chest workout. Just dont forget to switch it up once in a while to have more functional muscles and avoid excessive wear on the shoulders.

Bullador 2020-10-23 - 22:00

Most people protract there shoulders and use their lumbars the move the weight… bypassing the pecs all together!

Thunderwalker 2020-10-24 - 06:58

Great to see you posting videos again! Super informative and specific, thank you sir!

Shalilas 2020-10-24 - 19:31

By any chance you related to an angry pitcher named Madison?

Kulalore 2020-10-24 - 22:19

Will it reduce the breast size for women. How many reps want to do it. Currently am doing 10*3 at 5 kg

Bealanim 2020-10-25 - 04:41

so for high chest flyes you just scoop your hands underneath and bring them up and together again, and for normal chest flyes you just bring em together?

Centrigrinn 2020-10-26 - 03:59

So basically I’ll just get the weight that’s not too heavy with few repetitions?

Darkmaster 2020-10-26 - 15:03

How many flies do I need to do to be able to actually start flying?

Vudorisar 2020-10-27 - 01:49

u know u got it right when u start to feel pain at ur ‘cleavage’.

Bandintrius 2020-10-27 - 06:14

This exercise is an extreme high risk of putting unnecessary strain on your rotator cuff because it’s such an unnatural movement done whilst sitting down. Be a man! Do push-ups instead!

Zololrajas 2020-10-27 - 22:14

In a flye movement the pecs do not start to contract until you are at an angle of 57 degrees or less,so going out to a 90 degree angle then puts a lot of stress on the anterior delt,rotator cuff,and coracobrachialis muscles,as well as significantly reducing the weight being able to move.So when performing this exercise just come out to a point just past midway between.

Mikajinn 2020-10-28 - 05:49

Finally you show how its done. Your last demonstrations were fractions of a second long.

Mozilkree 2020-10-28 - 19:10

could u plz tell me y my arms always get tired after several reps??
im using light weight and higher reps, 10-12reps
after 2 sets my arms get really burnt
same happen in dumbbell fly where i use very light weight as well
am i doing something wrong???

Steelgrove 2020-10-29 - 08:43

Great to see you back on YouTube. Thank you for the knowledge ��

Nemuro 2020-10-29 - 15:40

@steroidzr4loserz is the dumbell or chest fly the most effective chest exercise?

Truthfury 2020-10-30 - 01:47

You say bring the weights around “like you are hugging a tree”…when I do it I bring the weights around like I am hugging a two dollar hooker. Is this less effective?

Nenris 2020-10-30 - 17:01

@indiatea Squeezing exercises are better for your pecs than presses. Trust me.

Colar 2020-10-30 - 21:26

Question, where do I put the seat tho? My machine has 1-8 I believe

Nuadabandis 2020-10-31 - 06:38

How many of these do I gotta do before I get BIG BOOBIES!!??

Grojin 2020-11-01 - 01:11

I’m not a fan of dumbbell flys….I prefer using cables and pec dec for fly movements

Samusar 2020-11-01 - 10:11

Great tips. I preferred cable flys but having watched this, I think I’m gonna try that pec deck machine for flys

Truthweaver 2020-11-01 - 21:41

Just look and learn much more about it from Unflexal workouts.

Thetakelv 2020-11-02 - 05:04

Yay Moji!! Absolutely love learning and building by knowledge toolbox from your videos! Hope to keep seeing them!! Thank you!

Burilmeena 2020-11-02 - 09:22

There is a way to do these properly, it’s a great mass building exercise but for advanced lifters you need to feel it in your chest or you’re doing them wrong. Some one like Arnold is doing them correctly Jeff is absolutely right for the beginner and even intermediate the risk of injuring your shoulder is higher than the benefit. Listen to him stick to cables for flies

Gakus 2020-11-02 - 17:23

Thanks dawg.. 5 years into the future, your video is still relevant!

Mezikasa 2020-11-03 - 19:53

What’s a good Beginner workouts I just got back into the gym and need a steady program for now

Nanrad 2020-11-04 - 06:57

The move you are talking about is called horizontal adduction, and the best way to do it is unilaterally, using cables because you can get full range of motion. Pec fly is great but you don’t experience the full contraction. On cables your elbow almost touches the other pec.

Nalen 2020-11-04 - 15:55

That’s why I like this channel. It’s those small tips that are really big game changers.

Mirabor 2020-11-05 - 02:38

So glad you are making videos again!!!! You are the best Moji!!

Broadwing 2020-11-05 - 15:22

That’s disgusting. I don’t understand why he would want us to like his faeces.

Nalmeriel 2020-11-05 - 18:30

good information on the pecs bro. im definetly going tonadd chest flys in my work out

Galar 2020-11-06 - 09:07

When it’s picture day at school and the photographer tells you to smile for the camera 2:57

Pegrinn 2020-11-06 - 19:31

Awesome videos man! really liking the channel.. very underrated:) liked and subbed! would be awesome if you could check out my channel

Doombringer 2020-11-07 - 06:11

Eat Train Sleep Skeet Repeat. LOL

What kind of loser would be caught dead in that shirt.

Lalis 2020-11-07 - 14:35

Shot bro, I like how you recommend it for beginners too. Sick of hearing all these others saying I don’t recommend this and that.

Tozilkree 2020-11-07 - 17:22

I thought I was doing it wrong at first. Now I know I was doing it the best way the whole time. Thanks bro.

Vijinn 2020-11-08 - 14:45

This apparatus, also called the chest fly machine, can overstretch the front of your shoulder and cause the muscles around the rear of your shoulder to stiffen.

The result: Doing this movement frequently can lead to shoulder impingement syndrome.

Yggkelv 2020-11-09 - 05:20

Don’t straight arms on the pec fly machine make the biceps come into play?

Gataur 2020-11-09 - 11:16

Every time I do exercises like this, be it dumbbell flies or on the machine, my shoulders feel awful. Is that a lack of flexibility? Or a lack of strength?? I’m at a beginner/ intermediate level now but anything like this destroys my shoulders.

Goshakar 2020-11-09 - 18:24

NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
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If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

Kizuru 2020-11-10 - 06:22

The main exercises that got me a pretty raw chest, was obviously Flat bench. But pec Flys and Dip I think was the key!

Maramar 2020-11-10 - 16:40

Shit, I felt my shoulder about to pop out of place doing these yesterday. Shit form I guess.

Shabar 2020-11-11 - 03:21

What an excellent video on the pec fly machine. Entertaining and teaches good form at the same time! Don’t ignore fly and don’t ignore the opposite: rear deltoids.

Araran 2020-11-12 - 00:26

What are those marks on your body? Are you going for an autopsy afterwards?��

Mosius 2020-11-12 - 06:36

Your girl…. Denise is a keeper….. she is funny as hell and got your back… I say this because while she was videoing you,….. you were like you see the flex on the chest…. her response was “yes”…. from the camera woman.:)

Keep up the great work you two!!!

Mogrinn 2020-11-12 - 19:30

you talk to much. you could do this video in under 30 seconds

Marizel 2020-11-13 - 06:26

That’s a pretty good piece of advice. I’ve always wondered why the heck does my inner bench look so flaccid!

Samuzragore 2020-11-13 - 10:24

Wow now this was the cofusion of mine in reverse peck deck #seat adjustment thanks for the tips which no one was told on youtube

Tygralbine 2020-11-13 - 19:27

Good video Chris..I have been doing them wrong..Will try the straight arm next workout,,Thanks

Majas 2020-11-14 - 09:35

keeping it real with the basics. unfortunately some people are too caught up with complicated routines with focusing on shocking the muscle. But sometimes forget to realise that keeping proper form is the upmost importance in ever rep, exercise and routine.

Cedi 2020-11-14 - 21:51

keep them coming u have lots of good stuff
I’m glad u posted them

Adrielak 2020-11-15 - 11:24

Perfect Tip, just read exactly what you said out of an old school Joe Weider book that was written in 1989.

Dalen 2020-11-15 - 18:01

I really like your videos. Focusing on technique over weight is the way to get results instead of injuries.

Painhammer 2020-11-16 - 10:20

Hello sir, a question. We have only the alternate chest fly ie 2nd one. The gym owner says to get my head glued to the back support, but i find it very uncomfortable. Is it necessary? Any tips?

Goldenwing 2020-11-16 - 17:22

Hi Chris I am female and a beginner. Thank you for explaining the logic. It helps me to know why I am doing these exercises. Loving it.

Aragul 2020-11-16 - 22:02

If you jump on roids Chris we will all know, pls don’t do it

Kulantrius 2020-11-17 - 18:35

When the elbows are bent it strengthens the shoulders more at least for me it has.

Whitewind 2020-11-18 - 05:55

Thank you for making the content i have been performing this for years, pretty much at a similar fashion, but i do have a question: can you do a variation where at the end of the movement you try and bring your elbows together as much as possible when doing so i feel a good squeeze on my packs and i always thought this is the best way to get the most of it is that wrong?:/

Dorighma 2020-11-18 - 10:04

These 2 machines have always confused me. I have the second one but do both work out the same muscle fibers?

Magis 2020-11-19 - 03:59

What’s the difference between both machines. Curved elbows vs extended

Gavinrabandis 2020-11-19 - 12:27

I feel my hands more than my chest after doing this exercise

Akinosho 2020-11-19 - 12:43

The main problem is, a lot of dudes confuses exercise with competition in the gym. Leave the ego at home, or at least outside, and also forget all dogmas.

Miralhala 2020-11-20 - 00:19

Hi, great vid. Does strength training give you size, or does endurance training give you more size? Or a combination of both?

Muniril 2020-11-20 - 14:42

Very nice tutorial….heavy low reps pec deck really fantastic move…it works for me! The problem is it’s hard to find pec deck machine near my home in bryn mawr PA……

Mazukazahn 2020-11-21 - 13:38

Nice video man

Can I know the music you used

I really like it

Kirirus 2020-11-21 - 13:42

Hello guys. For a 35year old male with normal strength, but begginer in thiw kind of workout, what is the proper weight, number of sets, reps in each set, how many times a week?

Doomscar 2020-11-22 - 06:22

I am doing gym from 4-5 days I pick up 30 to 45 kg of weight on chest machines and 10 kg of weight on Banch. Does i am picking right weight according to how many days I spend in gym

Kulalanim 2020-11-22 - 18:59

I just enrolled today at the gym and found this video of yours kind a excited to try all these.. thanks much bro! very helpful!

Shakagar 2020-11-23 - 00:55

I don’t feel the dips working out my chest. the pec fly does, though.

Karamar 2020-11-23 - 05:31

your videos are the best. thank you! keep up the great work! a back workut at the gym would be a nice addition.

Buzadora 2020-11-23 - 21:47

Is this exercise safe if I’m not moving the weights off to my sides? I’m sort of doing the same exercise, but instead I’m pushing the weights up and down rather than moving them to my side.

Malajas 2020-11-24 - 12:32

Thumbs up for the green screen just snagged myself one and will be doing the same. Subbed would love for you to check my channel out if you get the chance!

Tygozahn 2020-11-24 - 14:01

oh man that graphical text looks amazinggggggg, did you get a new camera? the quality looks amazing on this

Galas 2020-11-25 - 10:01

Yo champ kickass tutorial bro..solid tips. Definitely liked. SALUTE

Grozil 2020-11-25 - 16:56

Hey can you give us some workouts that will help you be more explosive.

I’m an endomorph, and I figured my 6′ 2″ stature and sitting at around 150lbs could actually be useful for something, so I started boxing.

I was able to clean 155lbs when I was back squatting 230lbs in football, I know I know, I’m weak, but I figured I have pretty good snap.

I wanna take that ball of clay and mold it right, what can I do to generate more punching power.

Morlujurus 2020-11-26 - 11:57

very good work, Al! love the Entertainment! keep going, bro!

Dasida 2020-11-26 - 20:23

Thank you, I was trying both ways wasn’t sure which way until now thx

Shaktinris 2020-11-27 - 09:57

This was so helpful, I was at the of a chest/back workout and didn’t know how to switch the machine over…

Ragesinger 2020-11-27 - 15:44

Dude! I need you as my personal trainer!! Lol fr this will help out alot thank you! I’ve done my upper body workout today and actually injured my neck doing my bench!! First time it ever happened ( although I do have degenerate disc so doesnt surprise me ) but I’m doing my best out there, I’ll keep up with your vids

Kajas 2020-11-28 - 03:17

You have convinced me! Thanks for making this video. Keep up the hard work! You are changing many lives with these videos.:)

Maucage 2020-11-28 - 10:35

Idk it looks like those cable pulls are still using those shoulders in the same way. I personally think sometimes this dude just runs out of ideas for videos and talks out his ass

Anamand 2020-11-28 - 20:39

I hurt my brachioradialis doing that, took a long time to heal..I couldn’t even hold up 5 pounds for weeks.

JoJozragore 2020-11-29 - 03:36

These machines are worthless. great way to tear up your shoulder joints. A good pec deck, where your elbows and forearms make contact with pads are waaay better but it’s hard to find a good one. I always laugh when I see people using this crap to work their rear deltoids. Your club trainer makes this a “selling-point” when it is in fact worthless. FLEX made a very good pec-dec but good luck trying to find one at a local gym.

Using a Chest Fly Machine

How-To Use the “Rear Delt / Pec Fly” Machine

CHEST MACHINE / TUTORIAL FOR BEGINNERS PART ONE

Pec Fly Machine (Do You Need It? & How To Do It?)

How to Do Chest Fly Exercises on a Machine

Mystery No More: Chest Machine Flys Shape The Chest

How To: Chest Flyes (3 EASY FIXES!)

Stop Doing Chest Flys I’m Begging You!!

The Jackie – Crossfit Girl WOD

Nutritious Nibbles for Binge Watching Television

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