If you want to tone your chest muscles, try this effective exercise called butterfly chest exercise. Here’s how to do this exercise correctly.
When you workout, you focus on toning your back, core, and legs, but people often tend to neglect chest exercises. You need to work your pectorals, both front and back. Everyone should work their chest muscles. Chest workouts are beneficial for a variety of reasons, including improving posture, performing daily tasks, and breathing more freely. If you’ve been neglecting these muscles, it’s time to incorporate some chest exercises into your routine. Here’s everything you need to know about the butterfly chest exercise and how to do it.
What is the butterfly chest exercise?
The butterfly chest exercise is also known as the chest fly or pec deck. This is a popular gym workout that targets your chest muscles, particularly the pectorals. Butterfly workouts mainly focus on exercises that control the upper, middle, lower and inner chest areas. Not only that, but the exercise works your biceps, triceps, and deltoids, resulting in a toned and stronger upper body. This is done using a machine called a butterfly machine or pec deck, but it can also be done using dumbbells or cables.
Additionally, training your chest muscles can help reduce the risk of injury by improving the stability of the interconnected shoulder joints and upper extremities, as found in a 2022 study published in the MDPI sports journal. This workout is done seated on a weighted machine and targets the triceps and biceps. Thoracic fly exercises may seem a little difficult at first, but to gain strength and endurance you need to be patient and persistent!
Read also: 5 Best Chest Exercises for Beginners to Strengthen and Tone Your Muscles
What are the benefits of the butterfly exercise for the chest?
Here are some of the notable benefits of butterfly chest exercises, explained by fitness expert Yash Agarwal.
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1. Tones the pectoral muscles
The butterfly chest workout strengthens the chest muscles by exerting pushing force. The pectoral muscles, which are the target muscles, are a group of skeletal muscles that connect the upper extremities to the anterior and lateral chest walls, according to a 2023 study published in the StatsPearl Journal. For women, this exercise can help elevate the chest. However, more research is needed to determine whether butterfly chest exercises help tone the pectoral muscles.
2. Tones synergistic muscles
The butterfly chest exercise tones the synergistic muscles (the synergist muscle is an auxiliary muscle that works alongside the main (agonist) muscle to produce a specific movement) and also improves chest stability. This, in turn, helps prevent shoulder injuries by strengthening your muscles to support the shoulder joint. However, there is no scientific evidence to support this claim.
3. Improves posture
“When your chest muscles are weak, it can lead to a hunched back. Strengthening your chest with the butterfly exercise can help bring your shoulders back and improve your posture. So if you’re looking for ways to improve your posture, incorporating butterfly chest exercises can be helpful,” says the expert.
4. Low Impact Workout
The butterfly chest exercise provides a more controlled and stable movement than other chest exercises like push-ups or dips. This can be beneficial for people with joint problems or those who are new to the strength training program. However, there is no scientific evidence to support this claim.
5. Improves muscle growth
“The butterfly exercise can be a valuable tool for building chest muscle mass, especially for beginners. As you get stronger, you can gradually increase the weight to promote muscle growth,” says the expert.
Keep in mind that the butterfly chest exercise may cause chest stiffness the next day because large muscle groups, such as the pectoralis major, do not have the same endurance as smaller muscle groups. So, take your time with the exercise.
How to do butterfly chest exercises?
Here is a complete guide on how to do butterfly chest exercises as explained by the expert.
1. Dumbbell Butterfly Chest Exercise
- Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms above your chest, bending your elbows slightly.
- Lower your arms out to your sides in a wide arc until you feel a stretch in your chest.
- Return the dumbbells to the starting position, squeezing your chest.
2. Butterfly Chest Exercise
- Position yourself between two cable pulleys, with the handles placed at chest height.
- Hold a handle in each hand and step forward to create tension in the cables.
- Bring your hands together in front of you, keeping your elbows slightly bent.
- Slowly return to the starting position.
Are there any side effects of butterfly chest exercises?
Here are some of the side effects of butterfly chest exercises, explained by the expert.
- Incorrect form can lead to shoulder injuries or strains.
- Exercising too frequently without adequate rest can cause muscle strain.
- Excessive weight or poor technique can put pressure on the shoulder and elbow joints.
- Focusing too much on chest exercises without balancing back workouts can lead to posture problems.
Before making any changes to your exercise routine, be sure to seek professional advice.
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