Butterfly
Butterfly is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise – shoulder horizontal adduction
Exercise technique
- Seat
Adjust the butterfly seat so the elbow pads are at chest height.
- Start
Set the opening range without forcing your shoulders backward.
- Pad contact
Keep forearms vertical and match elbow and upper-arm contact on both sides.
- Trunk
Rest your back on the pad and plant your feet.
- Close
Exhale and bring the pads together before your chest.
- Front pause
Contract briefly without clashing the machine arms.
- Open
Slowly allow the pads sideways, stopping at a comfortable rear position with your back supported.
Key technique points
- Set pads at chest height.
- Keep forearms vertical.
- Rest your back on the pad.
- Bring both pads together simultaneously.
- Do not force your shoulders backward.
- Do not release the stack freely.
Common mistakes
Wrong seat height
Adjust the seat if your elbows must rise above your shoulders; keep the pad line at chest level.
Pulling with the hands
Do not hang on the handles and unload the arm pads; close through the supported upper arms.
Throwing the torso forward
Do not leave the backrest while closing or assist resistance with body momentum.
Excessive rear opening
Do not let the arms force your shoulders to end range; shorten the start setting.
Clashing the pads
Do not strike the arms together; contract with a controlled pause.
Fast opening
Do not release the stack and expose your shoulders to a backward jerk; brake with your chest muscles.
Frequently asked questions
Butterfly: why is “Wrong seat height” a mistake?
Adjust the seat if your elbows must rise above your shoulders; keep the pad line at chest level.
Butterfly: why is “Pulling with the hands” a mistake?
Do not hang on the handles and unload the arm pads; close through the supported upper arms.
Butterfly: why is “Throwing the torso forward” a mistake?
Do not leave the backrest while closing or assist resistance with body momentum.
Butterfly: why is “Excessive rear opening” a mistake?
Do not let the arms force your shoulders to end range; shorten the start setting.
Butterfly: why is “Clashing the pads” a mistake?
Do not strike the arms together; contract with a controlled pause.
Butterfly: why is “Fast opening” a mistake?
Do not release the stack and expose your shoulders to a backward jerk; brake with your chest muscles.
What should I focus on when doing Butterfly?
Set pads at chest height. Keep forearms vertical. Rest your back on the pad. Bring both pads together simultaneously. Do not force your shoulders backward. Do not release the stack freely.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.