Butterfly
The Butterfly isolates the Chest through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Butterfly
- 1
Sit on the machine with your back flat on the pad.
- 2
Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- 3
Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- 4
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Butterfly work?
The Butterfly primarily targets the Chest. It's an effective isolation exercise for building chest strength.
Is the Butterfly good for beginners?
Yes, the Butterfly is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Butterfly?
You need machine to perform the Butterfly. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.