The butterfly can be found in almost every gym, the exercises are also called flying on the machine. With the butterfly, the execution of movements is simple, the workout is learned quickly. The device is particularly popular with both men and women. The chest muscles are trained, in men a strongly developed chest muscle looks athletic; women get a tight, crisp bust. In addition to the chest muscles, you also train the front shoulder muscles with the butterfly.
How to properly start training with the butterfly
Although training with the butterfly is quite simple, you should not do without detailed instruction in the gym. The fitness trainer will explain the device to you, he will make the right adjustments together with you according to your body size. The fitness trainer will help you right from the start to avoid typical mistakes on the butterfly. He shows you the correct starting position and corrects possible mistakes during the execution of the exercises. The first thing to do is to make the right adjustments on the machine. The seat must be adjusted so that your knees form a right angle. The handles of the device must be at chest level. For short people, the problem with the Butterfly is often that they cannot reach the floor with their feet when the seat is adjusted. However, you do not have to give up exercising with the Butterfly if you are short. A stool that you place under your feet can help.
The right starting position on the Butterfly
The right starting position is a prerequisite for an efficient workout. Sit on the pad of the machine and press your upper back and butt against the back pad. Grasp both handle bars with your hands in a normal grip position. The extended arms must be parallel to the floor and at chest level. Never fully extend the arms; always keep the elbows slightly bent. In this way, you can avoid injuries to the elbow joints. For optimal support, place your feet firmly on the floor and spread your legs.
How to train correctly with the butterfly
To exercise with the butterfly, close your hands around the handle bars like a fist. Bring your hands together with the handle bars in front of your chest. During the shoulder rotation movement, make sure that your arms are always almost, but never fully, extended. Do not fake the exercise on the butterfly with the triceps. As you bring your arms together, exhale. Now inhale and spread your arms in a controlled manner, guiding the weights to your sides.
Typical butterfly mistakes to avoid
Especially beginners make various mistakes when training on the butterfly, which are difficult to iron out later. Train under supervision at the beginning and let the fitness trainer correct beginner's mistakes immediately. The most common mistakes on the butterfly include
- Swinging with the upper body
- Extending the arms
- Bending the arms while leading the handle bars forward.
Swinging with the upper body distorts the workout on the butterfly. The movement of the upper body does not achieve the desired effect and the chest muscle is not sufficiently trained. To avoid swinging with the upper body, you should consistently make sure that the upper back always remains pressed into the pad. Never extend your arms all the way, because extended arms cause wear and tear on the elbow joints and increase the risk of injury on the butterfly. If you bend your arms while moving the handle bars forward, the chest will hardly be exercised at all. When exercising on the butterfly, make sure you keep your arms straight. Avoid all these mistakes right at the beginning and the workout will be efficient. Soon you will see the first training successes.
FAQ - Questions and answers about the Butterfly
What does the Butterfly do?
If you want to train your chest and shoulder muscles, you can't avoid the Butterfly machine. Used correctly and regularly, exercisers can build well-defined chest muscles with the help of the Butterfly.
What does the butterfly machine train?
Those who train with the Butterfly machine can look forward to a large, strong chest muscle. In addition, the front shoulder muscles can also be improved.
Which is better, chest press or butterfly?
Which of the two strength machines is better depends on individual training goals. The chest press activates the entire upper body and is great for working the chest, shoulders and triceps. The butterfly machine, on the other hand, can train the pectoral muscle in isolation, resulting in faster progress. Our tip: Combined chest press and butterfly bring the best success in strength training.
Which muscles are trained with the Butterfly Reverse?
The Butterfly Reverse is ideal for activating the upper part of the shoulder and back muscles. Mainly, the Butterfly Reverse can be used to train the hood muscle and the posterior part of the deltoid muscle.
How to adjust Butterfly?
In order to train effectively and minimize the risk of injury, the Butterfly must be adjusted correctly. This means that the arms must be parallel to the floor, the elbows in a slightly bent position, the legs spread and the feet firmly on the floor. Anyone unsure should consult a trainer before use to ensure a secure hold.
How effective is Butterfly?
When performed regularly and especially correctly, a work-out with the butterfly machine is very effective. Here, especially the chest muscles, but also the front shoulder muscles are trained. In addition to the butterfly, the chest press can be used.
How to do Butterfly correctly?
Correct execution is the be-all and end-all not only when training with the butterfly machine. For an effective, safe training experience, the correct starting position is important. The following applies here: The hands are placed in a neutral position around the handle bar and brought together in front of the chest. The elbows should always remain slightly bent and never fully extended. In addition, momentum should not be taken from the upper body. Controlled breathing is also important.
Which part of the chest does the butterfly train?
Primarily the large pectoral muscle (Musculus pectoralis major) is trained with the help of the butterfly machine. In addition, the front part of the deltoid muscle (Musculus deltoideus pars clavicularis) can be strengthened.
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Editors fitnessmarkt.de (EA)
Image credit: #142319366 skumer AdobeStock_
Published on: 24 October 2014