Fitness Training Exercises

Strength Training - Chest
The Seated Butterfly (Machine)

Equipment Required:

Seated Butterfly machine
(Follow manufacturers instructions for use of the machine)

Starting Position:

Select appropriate resistance.
Sit on the seat facing the handles, with the back pressed firmly against the back pad.
Bend elbows 90 degrees and place arms against arm pads. Upper arms should be perpendicular to the body and the entire forearms (including elbows) resting against the pads.
Rest open hands against the handles

Actions To Execute Exercise:

Press with the forearms to bring the elbows together in the center.
After a slight pause, slowly return to the starting position or until a comfortable stretch is felt across the chest.
Repeat.

Breathing Technique

Exhale while pressing the elbows together; inhale while returning to the starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the chest (pectoralis).

Variations On This Exercise:

Vary the seat height to change the exact muscluar involvement.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with shoulder problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Keep upper arms perpendicular to the body throughout the full range of motion.
Press with the forearms and elbows; avoid using the hands.