---
title: "Machine Fly"
description: "Sit on the chest fly machine with your feet flat on the floor and your back pressed firmly against the backrest."
locale: en
slug: machine-fly
url: "https://hi.fitness/exercises/machine-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Machine"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/833cb289-machine-fly.mp4"
updatedAt: 2026-09-13T18:54:59+00:00
---
# Machine Fly

Sit on the chest fly machine with your feet flat on the floor and your back pressed firmly against the backrest.

## How to do it

1. Sit on the chest fly machine with your feet flat on the floor and your back pressed firmly against the backrest. Grasp the handles, arms parallel to the floor, with both hands at chest level and palms facing forward.
2. Keep a slight bend in your elbows and your arms extended out to your sides.
3. Bring the handles together in front of your chest by squeezing your chest muscles, keeping your elbows slightly bent.
4. Slowly return the handles to the starting position with control, bringing them back to your sides. Repeat for the desired number of repetitions.

## Form tips

- Keep your back pressed against the backrest throughout the exercise to maintain proper form.
- Focus on engaging your chest muscles throughout the movement.
- Exhale as you bring the handles together and inhale as you return them to the starting position.

## Similar exercises

- [Dumbbell Fly Flat Bench](https://hi.fitness/exercises/dumbbell-fly-flat-bench) - Mid chest · Dumbbell
- [Cable Middle Fly](https://hi.fitness/exercises/cable-middle-fly) - Mid chest · Cable
- [Cable Low Fly](https://hi.fitness/exercises/cable-low-fly) - Mid chest · Cable
- [Cable Upper Chest Crossover](https://hi.fitness/exercises/cable-upper-chest-crossover) - Mid chest · Cable
- [Flat Bench Cable Fly](https://hi.fitness/exercises/flat-bench-cable-fly) - Mid chest · Cable
- [Dumbbell Floor Fly](https://hi.fitness/exercises/dumbbell-floor-fly) - Mid chest · Dumbbell
- [Cable Lying Fly](https://hi.fitness/exercises/cable-lying-fly) - Mid chest · Cable
- [Cable Standing Up Straight Crossovers](https://hi.fitness/exercises/cable-standing-up-straight-crossovers) - Mid chest · Cable