How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the chest fly (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Chest Fly (Machine): how to do it and muscles worked

The chest fly (machine) mainly works your chest. You need a gym machine.

Muscles worked

Main

Chest

How to do the chest fly (machine)

1
Adjust the seat so the handles are at mid chest height. Sit tall with your back against the pad, grip the handles, and keep your elbows slightly bent.
2
Sweep the handles together in a wide arc in front of your chest until they meet. Squeeze your chest, then let them open back to a comfortable stretch.
3
Breathe out as you close and in as you open, taking about three seconds on the return. Keep your shoulders away from your ears.

Form tip: Keep your chest lifted and do not let your shoulders round forward at the end; set the seat before loading the weight.

Common questions

Which muscles does the chest fly (machine) work?: The chest fly (machine) mainly works your chest.
What equipment do I need for the chest fly (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the chest fly (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.