Pec Fly/ Fly Machine
The fly machine is a great way to target the chest muscles without the worry of having to balance or stabilize on a bench, a ball, or simply standing upright. It can also be a smart machine to use if you have a lower-body injury and need to avoid standing. Adjust the fly machine for comfort and proper back support. Correct form is important to prevent muscle injury.
The fly machine targets the pectoral muscles in your chest, as well as muscles in the front of your shoulders. You use your pec muscles for many activities of daily living. When you push a heavy door open or move a heavy object away from your body with your arms, you’re engaging the chest muscles. When you pick up a heavy bag of groceries or lift your child, you are also using your pecs. Lastly, you’ll feel your pectoral muscles engage to control the chest and ribcage when you take a deep breath. If you want to work your abdominals, particularly the oblique muscles on the side of your body, while you are using the chest press machine, trying using only one side of the machine at a time. That means you’ll have one arm that is working while the other armrests.
If you want to learn a little more about the fly machine, check out this website.