Click to see the short version of the video Butterfly Also Known As: Pec Deck, Pec Deck Fly

Butterfly

Also Known As: Pec Deck, Pec Deck Fly

Exercise Data

Type: Strength Main Muscle Worked: Chest Equipment: Machine Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull

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Main Muscle: Chest

1. Sit on the machine with your back flat on the pad.
2. 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.
3. 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.
4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
5. Repeat for the recommended amount of repetitions.

Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.

 

 

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Bodyweight Flyes

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Abdominals, Shoulders, Triceps Equipment: E-Z Curl Bar Mechanics Type: Isolation Level: Intermediate Sport: NoForce: Push

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s Guide

Main Muscle: Chest

1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
3. Place your hands on the bars. This will be your starting position.
4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
   
    
    
   © 2015 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace® are trademarks of Bodybuilding.com, LLC.
   ©  Bodybuilding.com,  5777 N. Meeker Ave.  Boise ID  83713  USA -  1-866-236-8417

Read More