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
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