Start
End
Butterfly
جهاز الفراشة
Target Muscles
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 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.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
