Description

Butterfly's on the machine is an exercise to train the chest. It tends to train the inner chest. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.

Exercise

Butterfly

One-armed, seated

Type: Unilateral Rest: 150s Equipment: Butterfly

Tutorial

1

Adjust the seat height of the machine so that the position suits you and sit on the seat.
2

Grip the handle with your left hand and press your left elbow against the pad. There should be a 90° angle between your upper arm and upper body and your upper arm and forearm should also be at a 90° angle. Your palm should be facing forward.
3

Move your elbow forward to the center in a powerful and controlled manner until it is in front of your chest. Exhale as you do this
4

Slowly lower your elbow backwards in a controlled manner until it is back in the starting position. Inhale as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.

Tip

When leading forward, imagine that you are pushing from your elbow. When leading back, do not go too far back so that the shoulder is not irritated too much.