The butterfly machine is a simple way to target your chest. This is a machine exercise, so it's very easy to do.

Muscle group: Chest


Sit on the machine with your back flat. Adjust the height of the seat so that the pads of the machine are at your chest height. put your forearms against the pads.

Push the pads together as you squeeze your chest. Push until the pads meet in the middle. Hold this position for a moment then return to the starting position.


Focus on using your chest for this exercise. You should be squeezing from the inner part of your chest, not pushing with your biceps or shoulders.

All exercises