Chest Fly (Machine)
Trains the chest. You need a machine. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Chest Fly (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
8×8the shape they run most (1 session)
30stypical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Vince Gironda 8×8 | Chest & Back | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Chest Fly (Machine) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Chest Fly (Machine) trains
Technique
How to do the Chest Fly (Machine)
- Sit on the chest fly 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 a slight bend in your elbows.
- Bring the handles together in front of your chest in a smooth, wide arc.
- Squeeze your chest muscles as the handles meet, pausing briefly.
- 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 shoulders against the backrest throughout the movement.
- Avoid letting the weight stack slam down between repetitions; keep constant control.
- Exhale as you bring the handles together and inhale as you open your arms.
- Focus on your chest doing the work rather than your arms or shoulders.
Substitutes
Swap Chest Fly (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chest Fly (Machine) 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.