Butterfly
How to do the Butterfly with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
,
Machine
How to do the Butterfly
- 1
Sit on the machine with your back flat on the pad.
- 2
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.
- 3
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.
- 4
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Butterfly set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
Butterfly: common questions
What muscles does the Butterfly work?
The Butterfly primarily works the Chest.
Is the Butterfly suitable for beginners?
Yes. The Butterfly is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Butterfly?
To do the Butterfly you'll need a weight machine.
Is the Butterfly a compound or isolation exercise?
The Butterfly is an isolation exercise, it targets the chest through a single joint, which makes it useful for focused, targeted work.
How do I do the Butterfly with correct form?
Sit on the machine with your back flat on the pad. Follow the full step-by-step above for the complete movement.
Log your Butterfly sets, free.
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