Butterfly

With controlled movements, you bring your arms together in front of your chest, thus specifically strengthening your upper body.

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Preparation

Secure the sled in the upper area, insert the handlebar, and attach a handle strap to each end. The one loop is passed through the other so that the handle strap wraps around the handlebar and cannot slip off to the side.

Starting Position

Kneel down with your gaze towards the device, stabilize your upper body, and lean forward. Choose a position where the handlebar is in the middle of your back. Hold one grip band with each hand and stretch the chest muscles.

Kneel down facing the device, stabilize your upper body, and lean slightly forward. Position yourself so that the handlebar is in the middle of your back. Grab one handle with each hand and stretch your chest muscles.

Execution

Bring your hands together slowly and controlled in front of your chest. Keep your upper body stable and unchanged.

Muscles Used

Chest

Tip

Fixing the two handle straps can be a bit tricky at first. If you want additional security in the beginning, you can attach two strong rubber bands on the outside of the handlebar. Make sure to tighten the two rubber bands firmly so that they do not slip on the handlebar. With some experience in securing and executing the movements, you will soon no longer need the rubber bands.

Please note

Make sure that the grip tape is not just lying on the bar. Secure it before the exercise according to the instructions (see preparation) to ensure a safe grip.

What makes this exercise particularly effective?

The butterfly (pec deck) is an isolated chest exercise that specifically targets the pectoralis major. The controlled movement ensures effective engagement of the chest muscles, leading to improved definition.

What effect does the exercise achieve?

Targeted activation of the chest muscles: The butterfly focuses on the pectorals, promoting muscle growth and better definition.
Improvement of posture: Strengthening the chest muscles helps retract the shoulders, contributing to improved overall nody posture.
Joint protection: Compared to free weights, the butterfly machine provides a controlled, stable movement, reducing the risk of joint strain.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the butterfly is not part of the classic Big 5 exercises, it is a valuable complement to your training:

Focused chest development: The butterfly allows for targeted isolation of the chest muscles, enhancing definition and strength.
Supplement to basic exercises: In combination with exercises like the bench press, it supports comprehensive chest muscle development.