The chest is considered one of the major muscle groups in the body. The anatomical components of the chest are the pectoralis major and minor. For a well-rounded physique, the best approach with training is to target the chest with several exercises performed at different angles. This will maximize muscle recruitment. A butterfly chest press is an exercise that targets one particular area.
Function of Exercise
The pecs take up a lot of surface area on the chest. Because of this fact, workouts are centered on exercises that target the upper, middle, lower and inner chest for full development. A butterfly chest exercise, or butterfly chest press, is factored in to target the inner part of the chest. The goal with this exercise is to create the defined, cut.
Form
The butterfly chest press is performed on a machine from a seated position. Maintaining proper form is paramount to achieve the greatest effect from the exercise. Start by adjusting the seat so your arms parallel the floor then extend your arms out to your sides and place your hands on the handles. Keeping a slight bend in your elbows, push the handles straight in front of your body. Once your knuckles are close together, squeeze your chest forcefully and slowly move the handles back out. You also have the option of doing this exercise from a standing position inside a cable machine.
Resistance
To make the most progress with a butterfly chest press, you need to tax your muscles with an adequate resistance. Aim for a weight that you can only lift eight to 12 times with proper form. The machine has a pin-loaded weight stack for easy adjustment.
Alternative to Machine
If you do not have access to a butterfly or cable machine, or simply do not like machines, you have the option of doing a similar exercise with dumbbells. Pec flyes do the same thing the butterfly does, except your body is in a different position. Dumbbells also cause you to contract more stabilizing muscles to remain balanced. Begin this exercise from a face-up position on a weight bench while holding the weights directly above your chest with your palms facing each other. Keeping a slight bend in your elbows, lower your arms down to your sides until you feel a good stretch in your chest. Steadily move the dumbbells back to the starting point and repeat. Stop the weights just short of each other when you push them up.
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