Butterfly

A beginner strength exercise for the chest, done with a machine.

Main muscles: Chest
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Butterfly

Sit on the machine with your back flat on the pad.
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.
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.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Butterfly

Questions

What muscles does the Butterfly work?

Mainly the chest.

Is the Butterfly good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Butterfly?

Good alternatives that train the chest: Decline Smith Press, Leverage Chest Press, Leverage Decline Chest Press or Leverage Incline Chest Press.

How many sets and reps of the Butterfly should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).