Butterfly
A seated machine chest exercise that brings the arms together in front of the body, isolating the chest with a fixed and supported range of motion. It suits beginners learning to feel the chest working.
How to do the butterfly
- Sit in the machine with your back flat against the pad and grip the handles.
- Adjust the machine so your upper arms sit roughly parallel to the floor.
- Push the handles together in front of you, squeezing your chest as you exhale.
- Pause briefly once your hands meet, holding the contraction for a moment.
- Return slowly to the starting position as you inhale, feeling a stretch across your chest.
Original library instructions (5 steps)
- 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.
Common mistakes
- Using so much weight that the arms slam together instead of moving under control; slow the pace down.
- Letting the shoulders round forward at the start instead of keeping the back flat against the pad.
- Skipping the pause at the fully contracted position, which cuts the chest squeeze short.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Adjust the seat height first so the handles line up with your chest before you start the set.
- Choose a weight where you can control the return phase rather than letting your arms fly back.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the butterfly machine good for beginners?
Yes. The machine supports your back and guides the movement, which makes it an easy way for beginners to feel the chest working.
What muscles does the butterfly machine work?
It mainly works the chest, since this record does not list any secondary muscles for the exercise.
