Directions for Using a Butterfly Weight Bench

Written by nadia nygaard
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Directions for Using a Butterfly Weight Bench
Butterfly weight benches help create strong arms and chest. (female bodybuilder image by Steve Lovegrove from

Working with weights on a butterfly weight bench increases the muscle mass in your pectoral, or chest, muscles as well as your triceps and deltoids in your back and upper arms. These targeted lifting exercises are easy to do and require either a horizontal or vertical butterfly weight bench. If you choose to use a vertical bench, make sure the height is adjusted so that your elbows are at chest height throughout your workout. Enlist the help of a trainer to determine what weight to set your bench at for your exercises.

Skill level:

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  • Butterfly weight bench

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  1. 1

    Raise your arms, bending them at the elbows, and grip the hand holds of the machine. Rest your elbows on the pads. There may also be pads for your wrists to rest on or no pads at all. Each style of machine works your muscles equally.

  2. 2

    Bring the handles together, toward the centre of your body. Focus on using your chest and arm muscles to perform this action, squeezing these muscles as you push the weight. Keep your elbows bent throughout the entire repetition.

  3. 3

    Release the weight slowly, bringing your hands back out to the sides of your body. Make sure this movement is controlled to reduce the likelihood of injury or strain. This is one completed repetition.

  4. 4

    Repeat this movement for three sets of eight repetitions each to begin, moving up to four sets of 12 reps as the exercise becomes easier and more comfortable for you. You may also want to increase the amount of weight you are lifting, depending on your personal weight training goals and the advice of a trainer.

Tips and warnings

  • Be sure to rest between your workouts, taking a day off for every two workout days, at a minimum. Even better is to rest every other day. This allows your muscle to grow without strain.

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