The Butterfly Chest Exercise Training Guide

On this topic, I am going to working you through everything you need to know about the Butterfly Chest Exercise training guide this exercise is one of the best exercises to train your pec and it is one of the best chest muscle builders.

You will need a butterfly machine to perform the exercise adjusted to your elbows and your shoulders height, it is advised to perform the butterfly after the barbell bench press.

The Butterfly Chest Exercise training guide

Here is how you train and strengthen your pectoral muscle with the Butterfly. follow this easy guide anytime you want to perform it. 

The first necessary thing to do is adjust the butterfly machine if the seat can be adjusted in a way that your elbows are at the same height as 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 machines 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 backline.
  • It is very important to keep your shoulders low and close to your 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 seconds.
  • Make sure that you bring your arms back to the beginning position slowly 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 slow and steady, be careful. This exercise is good for isometric chest contraction and it helps build a good definition.

Check out this video that shows you how to properly perform the  butterfly chest exercise 

Safety measures

Here are some of the safety measures to take during the performance of the butterfly.

Adjust the butterfly machine

Adjust and position yourself very well. Makes 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.

Be concentrated 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.


 here are some health benefits as a result of performing the butterfly.

It helps build more chest muscles.

The butterfly is one of the best machine chest exercise that train, build, and give you more chest muscles.

It also helps women with more breast lift and increases the size of their chest. It is one of the best exercise that train the pectoral muscles and helps prevent shoulder injuries.

It helps 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 helps build a good definition of your chest. Its boosts more power behind the swing and makes you physically fit.


This post has shown you how to perfectly perform The Butterfly Chest Exercise training guide including video images and text on how to do it.

If you have any question comment or anything concerning this topic please feel free to leave them in the comment section below. If this post helps you please share it with others thanks. 




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