The butterfly machine or pec deck is an isolation exercise used as a warm-up or pre-fatigue, as well as a finishing exercise at the end of the session. It allows to work with a great amplitude in direct voltage. The butterfly or pec deck provides a good congestion and is often performed in long series. It solicits the upper and lower part of the pectoralis major.
butterfly mus
How do you do the exercise?
After adjusting the height of the seat so that the shoulder and elbow joints form a right angle, sit up and grasp the wrists, forearm against the supports. With your feet flat on the floor, bring your wrists together while breathing out and then return to the starting position while breathing out.
CAUTION: Do not bring the elbows too far back when returning to the starting position so as not to stress the shoulder joint too much. The movement must be slow and controlled and the back must remain stuck to the bench.
Tips
- Breathe in when you open and blow by closing and moving the handles together.
- When you perform the butterfly workout, your back should stay against the back of the butterfly and the movement should be slow and controlled for a better feeling.
Variants
- On some machines, you can stretch your arms almost horizontally while holding handles in your hands.
- Screw pulleys or recumbent splits can be an equivalent of the butterfly.
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