Muscles Trained: Chest, shoulders, forearms.

Intro: The seated fly machine is an isolation exercise, which should not be used as a fitness routine’s main mass builder. Adding it to an already established chest routine with plenty of dumbbell and barbell pushing movements will benefit your routine. Since it is a machine exercise, no stabilizers are present in the movement. Rotating it with flat dumbbell flies works great in many bodybuilding and weight lifteing routines. A positive about this exercise is the decreased risk of injury when used correctly. The machine makes you do a fixed path, which is very safe when proper weights are used.

How it is performed: Before beginning your sets, check the height setting on the seat. Adjust it accordingly to your height and body frame. Use either the arm pads or the handles. Different machines will differ in this aspect but the movement is the same on both of them. Bring your arms together in accordance to the path of the machine until either the handles or pads touch. Slowly bring your arms back to the starting position.