Star Trac Deltoid Fly

Visual

Instructions

The first step is to adjust the equipment.

Move the seat pad height so that the handles are at chest height and when you sit down you can place your feet comfortably on the floor with the back pad supporting your spine. When you extend your arms out to the side to grab the handles, your elbows and wrists should be level with your shoulders (not higher or lower than your shoulders).

Next, you’ll need to choose a weight setting. When you first begin using the machine, start with a weight that feels slightly easy until you get comfortable with the movement. The complete movement is often described as opening and closing your arms like a butterfly.

1. Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
2. Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.
3. Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
4. Pause for one second once your arms are fully “closed” in front of your chest.
5. Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.

Primary Muscles Used

Benefits of the Chest Fly

• The fly machine is ideal for increasing chest strength and muscle mass by targeting the pectoralis muscles. You have two sets of pectoral muscles on each side of the front of your chest: the pectoralis major and the pectoralis minor. This exercise primarily benefits the pectoralis major—the larger of the two muscles that are responsible for movement at the shoulder joint.
• You use these muscles for many day-to-day activities, such as pushing open a heavy door, picking up a heavy grocery bag, or lifting a child. The pectoralis muscles also control the chest and ribcage when you take a deep breath.
• This exercise is particularly helpful if you are new to training these muscles. The chest fly is performed fully seated and supported by a back pad so it is easy to practice good posture and form while using the machine. Additionally, the seated position helps you put your full effort into the chest muscles.