Tips and Tricks to Make Use of Your Butterfly Machine

The butterfly machine is often overlooked in the gym even though it can do wonders if you are looking to work on the chest muscles. Mostly, beginners are intimidated by the sheer look of it and assume it to be complicated. However, this is not the case. All you need to do is sit down and take a little time to understand how it works.

The best thing about a butterfly machine is that you operate it while sitting. This allows you to strengthen your muscles without any worry about an injury.

So, if you are looking for an effective way of targeting the chest muscles and not worry about maintaining balance, read this blog.

How to Adjust the Butterfly Machine

Firstly, you need to adjust the machine according to your height and weight. If you look closely, there are lowers or lifts on the side of the machine near the seat pad. When you sit down, adjust this to your preferred height.

Note: The perfect height is where your feet are touching the floor comfortably while the back pad support your spine. Moreover, the machine’s handles should be at chest height.

Make sure that your wrists and elbows are exactly on level with the shoulders when you reach out to grab the handles. If they are lower or higher than this, you need to adjust the seat pad again.

Also check whether your arms are in line with the chest or not. Generally, if the seat pad is adjusted correctly, the arms fall in place. However, if that does not happen – some people have longer and shorts arms than average – you can adjust it.

Once you are done with all the adjustments and are sitting in the right position, it is time to select a weight.

If you are using the machine for the first time, go slow on yourself. Always use weights that you feel easy with and don’t feel any pressure while acing the movement A.K.A flapping like a butterfly.

Exercising on the Butterfly Machine

Now that you know how to adjust the butterfly machine, it is time to do the exercise. The following steps describe how you can do the perfect butterfly press on the machine.

• With feet flat on the ground, sit up straight and relax your shoulders and neck. Don’t stiff your muscles as that can cause discomfort and even an injury.
• Extend your arms to hold the handles. Your palms should be facing in front. Sometimes, the machine you are working on might have a foot bar. To bring the handles forward, you might need to push on that bar.
• Going slow, bring your arms together in front of the chest. Relax the wrists and keep a very natural, soft, slight bend in your elbows. Don’t allow your muscles to strain.
• Give a seconds pause when you fully close the arms in front of the chest. Breath in!
• With an upright and strong posture, bring your arms back to the initial position. Open your chest and arms. Remember to keep breathing slowly and gently with each movement.
• If you are comfortable, perform 2 sets with 7-10 repetitions. Between each set, take a short break of 10-15 seconds.

The above exercise is just for beginners. Once you see that your fitness level is improving, you keep adding repetitions to sets. Add more weight to increase your resistance and muscle building capabilities. The idea is to keep adding on till you are comfortable.

The key is to do all the sets with top-notch form. To gain maximum benefit from the butterfly machine, your last set should be challenging not tiring that you are unable to complete it.

Final Words

Ultimately, you need to be extra cautious while selecting a butterfly machine. Choosing the best has now become easy. Go for the butterfly machine by Fitness Depot if you are looking for quality, durability and excellence.

Kamil Riaz

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