How to Do the Butterfly

Beginner · Machine · Targets Chest

How to perform it

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.

Muscles worked

The Butterfly primarily targets your Chest. You'll need machine.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Butterfly slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.