Incline Fly (Machine)

Sit in the machine adjusted for an incline. Press the handles together in a sweeping arc. Squeeze your upper chest muscles at the center.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper chest

front shoulders

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the incline of the machine to your preference, typically between 30 to 45 degrees.
- Sit down on the machine and ensure your back is pressed against the backrest.
Step 2Position Your Arms
- Grab the handles of the machine with your palms facing each other.
- Position your arms at a 90-degree angle, with your elbows slightly below shoulder level.
Step 3Engage Your Core
- Keep your feet flat on the ground and your knees at a 90-degree angle.
- Engage your core muscles to stabilize your body throughout the movement.
Step 4Perform the Fly
- Slowly open your arms out to the sides, keeping a slight bend in your elbows.
- Lower the handles until you feel a stretch in your chest, but do not go too far.
Step 5Return to Start
- Bring the handles back together in a controlled manner, squeezing your chest muscles as you do so.
- Ensure that your elbows remain slightly bent throughout the movement.
Step 6Repeat
- Continue to perform the fly motion for the desired number of repetitions.
- Focus on maintaining proper form and control with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit upright.
- Make sure to adjust the machine back to its original position if necessary.