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How to do: Butterfly

Chestbeginnermachine
Butterfly — starting position
Start position
Butterfly — finishing position
Finish position

Step-by-step instructions

  1. 1Sit on the machine with your back flat on the pad.
  2. 2Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
  3. 3Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
  4. 4Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
  5. 5Repeat for the recommended amount of repetitions.

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Photos & base instructions from the open-source Free Exercise DB (public domain).