Duration required
Focus Area required
 s rest

Chest Fly (Seated)

Key Points:

  • Ensure the elbows are in slightly in front of your chest.
  • Push the the padding through both elbows slowly until they almost meet in the centre.
  • Slowly return to the starting position and repeat.

Common Mistakes:

  • Elbows going too far behind your chest.
  • Using momentum and being uncontrolled.
  • Back coming off of the seating.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Triceps, Shoulders
Muscle diagram with the following muscles highlighted Chest, Triceps, Shoulders

Similar Exercises

Start by adjusting the seat height so that you when you're seated straight against the padding you can push down on the lever and position your elbows in the padding in line with the front and middle of your chest. Once in position take your foot off the lever.

Start by pushing outwards with both elbows in a slow and controlled manner, once your hands almost reach one another, slowly return your arms back to the starting position. Repeat for the desired amount of repetitions then press onto the foot lever to then exit your elbows and slowly lower the lever to finish.

Avoid having your elbows going far behind your chest or using excessive of momentum when pushing or retracting back.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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