Sit on the fly machine with your back pressed firmly against the back support.
Grasp the levers at shoulder height.
Internally rotate your shoulders so that your wrists, elbows, and shoulders are level.
Keeping your elbows slightly bent, exhale as you push the levers together.
Inhale as you reverse the motion until you feel a mild stretch in your chest or shoulders.
Comments and tips
Adjust the fly machine for comfort and proper back support.
Keep the movement slow and deliberate.
By internally rotating your shoulders (so that your wrists, elbows, and shoulders are level), you better isolate your pectoralis major because the origin and insertion of the muscle are brought more into line.
The machine fly is not a major mass-building exercise. As an isolation exercise, it is useful if you want to warm up your chest, pre-exhaust it before the compound chest exercises, or flush it at the end of a chest workout.
The machine fly doesn’t target your inner chest. This is a myth. It is not possible to emphasize your inner chest. The only ways to produce more inner chest definition are to reduce your body fat level and keep building your chest using compound exercises.
Another popular myth regarding the machine fly is that it stretches your pecs to give you a broader chest.
Also known as the seated lever fly.
The levers of the fly machine can usually be adjusted to perform the machine reverse fly exercise, which targets your posterior deltoid.