Butterfly exercises for your chest, shoulders and back utilize a butterfly or pec deck machine. There are alternative methods for doing these exercises if you do not have a butterfly machine. A chair and a set of dumbbells can mimic the machine's motion allowing you to do the chest butterfly and butterfly reverse. These two exercises hit opposing muscle groups, so you can do them back to back as part of a compound set.
Butterfly
Step 1
Sit on the edge of a chair and hold a dumbbell in each hand. Bend your knees and place your feet hip- to shoulder-width apart on the floor so that your thighs are parallel to the ground.
Step 2
Bend your elbows to 90-degree angles and raise them to your sides with your palms facing forward and holding the dumbbells at head level. Sit straight. Use your abdominal muscles to keep you upright.
Step 3
Squeeze your pecs as you swing your arms forward until your elbows and forearms meet in front of the center of your chest. Keep your forearms perpendicular to the floor at all times so your elbows and knuckles touch at the same time.
Step 4
Open your arms back to the starting position to complete a butterfly. Perform four to six sets of eight to 20 repetitions with low weight to build muscle size. Perform three to five sets of three to eight reps with heavy weights to build strength. Perform three to five sets of two to three reps with heavier weights to increase power.
Butterfly Reverse
Step 1
Sit on the edge of the chair holding a dumbbell in each hand. Bend your knees and bring your legs together with your feet flat on the floor. Hang your arms at your sides with your palms facing inward.
Step 2
Hinge forward from the waist about 45 degrees. Bend your elbows slightly and look forward.
Step 3
Pull your shoulder blades toward each other and raise your arms out to the sides. Hold for one second. Your palms face the floor. Do not round your back.
Step 4
Lower your arms to the starting position at your sides. Perform the number of reps and sets desired based on the guidelines in Step 4 for the Butterfly exercise.
Tips and Warnings
- Weight selection is subjective. Use your best judgment or consult a fitness expert for help selecting the right amount of weight for you based on your goal and capability.
- Never use a weight that you must struggle and break form to lift.
References
- "A Guide to Personal Fitness Training"; Mary Yoke, MA and the Aerobics and Fitness Association of America; 2003
- BodyTrainer.tv: Butterfly Reverse
- Muscle & Strength: Seated Bent-Over Dumbbell Reverse Fly Video & Instructions
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