Butterfly - Chest Exercise

Butterfly – Chest Exercise!

This exercise is one of the best exercise that train your pectoral muscles and it is one of the best chest muscle builder, you need a butterfly machine to perform the exercise and make sure that you adjust it so that your elbows are at your shoulders height, it is advised to be perform after the barbell bench press.

How to train and strengthen your pectoral muscle with the Butterfly.

The first necessary thing to do adjust the butterfly machine seat if the seat can be adjusted in a way that your elbows are at the same height to your shoulders or slightly below. Some butterfly machines don’t have elbow rest or forearm they only have handles instead.

If you are using one of those machine, be sure that your hands and your shoulders always stay in a horizontal line or keep your elbows slightly below shoulder height. Then sit on the butterfly machine with your back flat on the back line.

It is very important to keep your shoulders low and close to the back lean throughout the entire exercise.So, put the levers together slowly in front of your chest. Squeeze your chest muscles to contract. You want to hold that position for a second or 2 second.

Make sure that you bring your arms back to the beginning position slowly and because you may hot your shoulders if good care is not taken. Repeat the process for your desire repetitions. Make sure you perform this exercise slowly ,steadily and carefully. This exercise is good for isometric chest contraction and it is helps build good definition.

Safety measures to take while performing the exercise -guide for the butterfly exercise.

Adjust the butterfly machine and position yourself.

Make sure to adjust the machine and position yourself. Your elbows and your shoulders should be of the same height or slightly below. Be sure of your shoulders, they should be in a horizontal line and keep it lower throughout the entire exercise.

Focus and concentrate pull slowly.

concentrate and focus yourself push the levers together slowly and carefully. slowly bring back your arms to the beginning position and inhale to make it more efficient all along hold the squeezing position for some seconds for isometric contraction.

Health benefits in performing the butterfly.

Its help build more chest muscles.

The butterfly is one of the best machine chest exercise that train, build and give you more chest muscles. Its also help women with more breast lift and increases the size of your chest. It is one of the best exercise that train the pectoral muscles and helps prevent shoulder injuries

Its help the synergistic muscles.

This exercise train the synergy muscles like the front of your arms,  front of your shoulders and your biceps muscle. It is also good for isometric chest contraction and it is helps build good definition to your chest. Its boost more power behind the swing and makes you physically fit.


standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing

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