The butterfly machine, still a fly

Pec Deck

Sit. Back on the pad. Elbows on the pads. Hug. Pause. Return. You are not throwing the stack. You are not shrugging into it.

Open the free Vitality Engine

Hunter: I use this when I want a fly without spotting two bells. If the seat is wrong, it becomes a front raise. I fix the seat before I add plates.

Cues

Seat so the elbows line up with the pads at about chest height.
Back against the pad. Brace. Do not crawl forward.
Hug until the pads almost meet. Pause. Do not slam.
Return with control. Do not let the stack yank the shoulders forward.
Hands stay quiet. The elbows do the work on this machine.

Setup

Pin you can own for 10-12. Three sets after a press. Rest about a minute. Reverse pec deck is a rear-delt cousin. Log pec deck unless you mean the reverse.

After the press

Same rule as other flys. Extra chest, not a replacement for a press. Three sets. Log the pin. You do not need cables plus this plus dumbbells.

Vs a cable fly

This one sits you down and fixes the path. Fine for a packed gym. Log pec deck. Do not write cable fly because the movement looked similar.

Shoulders talking

Shorten the return. Lighten the pin. Or skip. Sharp is a stop.

Common misses

Seat so high you shrug. Momentum. Tiny hugs. Letting the shoulders roll forward on the return. Also: a pin you copied from the chest-press machine.

FAQ

Handles or elbow pads?

Follow the machine. Elbow pads are the classic. Log pec deck either way.

How far open?

Until the stretch is yours. Past that is a dump.

Log pec deck in the free Vitality Engine. Pin number, every working set.

Create free account Log this in Engine

Disclaimer

Vitality Sweat: health and fitness disclaimer

For informational purposes only. Not medical advice.

All content provided on or through the Vitality Sweat website, Sweatlife Chronicles, and the Vitality Engine app, including text, graphics, workouts, video demonstrations, exercise plans, nutrition suggestions, grocery lists, and other materials, is provided solely for general educational and informational purposes.

Consult your physician

This content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you have about a medical condition, physical limitation, allergy, or before starting any new exercise, nutrition, or wellness program. Never disregard professional medical advice or delay seeking it because of something you read or accessed through Vitality Sweat.

Assumption of risk

Participating in physical exercise or athletic activities carries inherent risks of physical injury. By voluntarily performing any workouts, exercises, or routines presented on Vitality Sweat, you acknowledge that you are doing so at your own risk. Vitality Sweat and its creators, owners, employees, contractors, and affiliates assume no responsibility or liability for any injury, loss, or damage incurred as a result of using this platform, except to the extent Louisiana law does not allow that limitation.

Food, allergies, and meal suggestions

Suggested meal plans, recipes, and grocery lists may include foods you cannot safely eat, even if you listed allergies or dislikes in your profile. Artificial intelligence and automated planning can miss ingredients, cross-contact, or labeling differences. If you are allergic or intolerant to any food in a suggested plan, do not eat it. Read every label. When in doubt, skip the item and talk to a clinician or registered dietitian.