Butterfly exercise (Also Known As: Pec Deck, Pec Deck Fly) is carried out very often; therefore it is recommended to familiarize with the proper exercise technique in depth. The main stress, performing Butterfly exercise, is on a chest muscle and the portion of the anterior deltoid muscle. In addition, some hamstrings muscles of the upper arm is also included during this excise.
At first, tuning up machine’s seat height so that the upper arm, elbow to the head, would at right angles to the fuselage. The tribe allowed resting on soft restraints, grip hands at the handle. The elbows pressed toward each other, until held together in front of you. Then return to the starting position.
Breathing and rhythm is essential for the proper butterfly exercise performance. While, elbows are moving towards the initial situation, it is essential to take a deep breath. Once the starting position is reached, stop breathing. By inhaling the chest expands and stabilizes. For this reason muscles can contract more strongly. If the chest destabilized, the ribs are free to move muscles and muscle contraction becomes less strong, especially at starting position.
Do not relax the muscles on the last point of the motion (initial or final position), except at the joints mobility. Movement must be controlled all the time and amplitude of rapidly changing direction only when the arm reaches its final position. This is probably the best exercise for the middle pectoral muscles. If you want to develop more muscles of the upper chest, the seat lowered far below the normal position, so that the elbows are elevated on the top.