Butterfly (Pec Deck)
Trains the chest. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Butterfly (Pec Deck)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Butterfly (Pec Deck) trains
Technique
How to do the Butterfly (Pec Deck)
- Sit on the pec deck machine with your back flat against the backrest and your feet flat on the floor. Adjust the seat so the handles are at chest height, then grasp a handle in each hand with your elbows slightly bent.
- Bring the handles together in front of your chest in a smooth arc, squeezing your chest muscles.
- Pause briefly when the handles meet in front of you.
- Slowly return the handles to the starting position with control, feeling a stretch across your chest. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back and head against the backrest throughout the movement.
- Focus on squeezing your chest as the handles come together rather than just moving your arms.
- Exhale as you bring the handles together and inhale as you open back up.
- Avoid letting the weight stack pull your arms back too far, which can strain your shoulders.
Substitutes
Swap Butterfly (Pec Deck) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Butterfly (Pec Deck) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.