LiftSetsLiftSets / Exercises / Butterfly
Butterfly
Works the chest.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
chest
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Back flat on the pad, elbows level with the shoulders.
- Squeeze the arms together in front of the chest.
- Open slowly to a stretch.
How to do it
- 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.
Other exercises for the chest
- Alternating Floor Press
- Barbell Bench Press - Medium Grip
- Barbell Incline Bench Press - Medium Grip
- Bent-Arm Dumbbell Pullover
- Cable Crossover
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Decline Dumbbell Flyes
Track it in LiftSets
Log Butterfly with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store