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Butterfly

ChestMachineBeginnerIsolation
Butterfly — start position
Start
Butterfly — finish position
Finish
Muscles worked
PrimaryChest

How to do it

  1. 01

    Sit on the machine with your back flat on the pad.

  2. 02

    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. 03

    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. 04

    Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.

  5. 05

    Repeat for the recommended amount of repetitions.

In the app

Butterfly appears when you own the machine and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the machine

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With cable
With barbell
With bodyweight

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