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Butterfly

The Butterfly primarily targets your Chest. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Isolation · Pull

Primary muscles: Chest

How to perform Butterfly

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

Frequently asked questions

What are the primary muscles targeted by the butterfly machine?

The butterfly machine is an isolation exercise that focuses exclusively on the pectoralis major. It allows for a deep stretch and peak contraction of the chest without involving the triceps.

How should I position my arms to ensure proper form?

Keep a slight bend in your elbows and ensure your hands or forearms are aligned with your mid-chest. Avoid locking the joints or letting the elbows drop below shoulder height during the movement.

What is a common mistake to avoid during the butterfly?

Avoid using momentum or allowing the weight stack to touch between reps, which reduces tension. Do not let your shoulders round forward or your back arch off the pad at the end of the eccentric phase.

Is the butterfly machine suitable for beginners?

This machine is ideal for beginners because the fixed path of motion provides stability and safety. It serves as a controlled alternative to dumbbell flyes for those still developing coordination.

How should I program the butterfly into my chest workout?

Perform 3 to 4 sets of 10 to 15 repetitions toward the end of your session. Higher rep ranges are more effective for this isolation movement to maximize metabolic stress and muscle pump.

Sample sets & reps for Butterfly

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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