Butterfly
The Butterfly is a beginner cable machine exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentCable Machine
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.