Butterfly
The butterfly is a chest exercise that targets the chest with machine. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the butterfly
Sit on the machine with your back flat on the pad.
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.
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.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
Repeat for the recommended amount of repetitions.
Want this in a plan?
Build a weekly routine around the butterfly and the rest of your chest work, matched to your goal and the equipment you have.
Details
Related chest exercises
Browse all chest exercises, read our best dumbbell chest exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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