Machine Fly
A machine-based isolation exercise that targets the middle chest by bringing the arms together in a hugging motion. It uses a fixed path to provide constant tension on the pectorals while minimizing the need for balance and stabilization.
Iridium uses the Machine Fly to target Maximum Adaptive Volume for the middle chest without incurring the high systemic fatigue of heavy free-weight pressing. The AI monitors your anterior deltoid recovery status to ensure this movement adds chest volume without overtraining the front delts. If your 7-day workout history indicates high recent pressing volume, Iridium often prioritizes this stable machine movement to safely push intensity.
Form Cues
- Adjust the seat so handles align with your mid-chest
- Keep a slight, fixed bend in your elbows throughout
- Squeeze your chest muscles hard when handles meet
- Control the weight slowly on the way back
- Keep your shoulder blades retracted against the pad
- Don't let the weight stack slam down between reps
- Don't straighten your arms completely at any point
- Don't hunch your shoulders forward near your ears
- Don't bring your elbows too far behind your torso
Common Mistakes
- Setting the seat too low or high
- Using excessive momentum to start the rep
- Hyperextending the shoulders on the return
- Pressing the weight instead of flying
- Lifting the head off the support pad
Muscles Worked
This exercise primarily isolates the sternal head of the pectoralis major (middle chest) through horizontal adduction. The anterior deltoids act as secondary movers to assist the motion, but the fixed path helps minimize their involvement compared to free weight variations.
Primary
Secondary
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