Butterfly

About This Exercise

The Butterfly or Pec Deck is an isolation exercise performed on a machine to target the chest muscles. It is excellent for developing chest definition and the mind-muscle connection, as it minimizes stabilizer involvement compared to free-weight presses.

1Setup

1. Adjust the seat height so the handles are level with your mid-chest. 2. Sit firmly with your back flat against the pad. 3. Place your feet flat on the floor for stability. 4. Grip the handles with a neutral or palms-facing-each-other grip, ensuring your upper arms and elbows are flush against the pads. Your elbows should be slightly bent.

2Execution

From the starting position with your chest stretched, slowly push the handles together in a controlled arc. Focus on squeezing your pectoral muscles throughout the movement. Exhale as you push. Hold the contracted position for a second when the handles meet in front of you, maintaining a slight bend in the elbows. Inhale as you slowly return the handles along the same path, stopping just before the weight stack rests, to keep tension on the chest. Avoid bouncing or using momentum.

Pro Tips

• Initiate the movement by squeezing your chest, not by pushing with your hands.
• Keep your shoulders down and back against the pad; avoid shrugging.
• Control the negative (return) phase to maximize time under tension.
• Imagine trying to bring your elbows together, not just the handles.