How to Do Machine Fly

Machine Fly is a chest exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Machine Fly

  1. 01Adjust the seat height so the handles are level with the mid-chest when seated.
  2. 02Sit back firmly against the pad and grasp the handles with a slight bend in the elbows.
  3. 03Squeeze the handles together in front of the chest, focusing on the contraction of the inner pectorals.
  4. 04Pause for a second when the hands are closest together before slowly opening the arms.
  5. 05Stop the opening phase once the elbows are in line with the torso to maintain tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Machine Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid letting the elbows travel behind the line of the shoulders at the start of the rep to protect the anterior shoulder capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Machine Fly questions

What muscles does Machine Fly work?

Machine Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Machine Fly correctly?

Adjust the seat height so the handles are level with the mid-chest when seated. Sit back firmly against the pad and grasp the handles with a slight bend in the elbows. Squeeze the handles together in front of the chest, focusing on the contraction of the inner pectorals. Pause for a second when the hands are closest together before slowly opening the arms. Stop the opening phase once the elbows are in line with the torso to maintain tension.

What is the A90 coach tip for Machine Fly?

Avoid letting the elbows travel behind the line of the shoulders at the start of the rep to protect the anterior shoulder capsule.

Is Machine Fly suitable for beginners?

Machine Fly is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Machine Fly?

Machine Fly uses machine.

A90 Intelligence

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