Welcome to Performance Science International's Exercise Instructional Series!

In this video, we demonstrate the proper technique for using the Fly Machine to target the chest muscles effectively. Whether you’re using a machine or opting for dumbbell flies, it’s essential to focus on form to maximize chest engagement and avoid letting the front delts take over.

I explain why I prefer machines over free weights for this movement and show how to properly align your shoulders, retract your scapula, and position your chest for the best results. You’ll also learn common mistakes people make on the pec deck and fly machine, and how to avoid them.

Mastering this technique now will help you push past failure and achieve better chest development as you advance in your training.

Make sure to watch until the end for tips on how to take your chest training to the next level!

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