Machine Fly
Machine flyes on a guided path. Safe and effective. It works mainly the chest, with help from the front deltoid.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Machine Fly
- Set the seat so the handles are at shoulder height, sit with your back on the pad and take the handles with slightly bent arms.
- Bring the handles together in a wide arc until they meet in front of your chest.
- Squeeze the chest for a second at the front, shoulders down and back.
- Open slowly until you feel the stretch across the chest, not in the shoulder joint, and keep the same slight elbow bend throughout.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Stretch under load across the chest
- Isolation without the triceps taking over
- Inner chest line and separation
How Flawless ranks Machine Fly
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Machine Fly by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Machine Fly work?
It works mainly the chest, with help from the front deltoid.
How do you do Machine Fly?
Set the seat so the handles are at shoulder height, sit with your back on the pad and take the handles with slightly bent arms. Bring the handles together in a wide arc until they meet in front of your chest. Squeeze the chest for a second at the front, shoulders down and back. Open slowly until you feel the stretch across the chest, not in the shoulder joint, and keep the same slight elbow bend throughout.
How does Flawless rank Machine Fly?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.