Butterfly

What it is

This exercise isolates your chest muscles using a specialized machine. You will bring handles together in front of your body, focusing on a strong contraction of the pectorals. It is an effective movement for building strength and definition in your chest.

Technique tips

• Adjust the machine so your upper arms are parallel to the floor.
• Keep your back flat against the pad for stability during the movement.
• Exhale as you press the handles together, consciously squeezing your chest.
• Control the return phase, allowing a full, unhurried stretch in your chest.
• Maintain a slight bend in your elbows throughout the entire range of motion.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.