We Value Your Privacy

We and our partners use technology such as cookies on our site to personalise content and ads, provide social media features, and analyse our traffic. Click below to consent to the use of this technology across the web. You can change your mind and change your consent choices at anytime by returning to this site.

Update Consent
Loading ...

How to Use a Butterfly Weight Bench

Updated March 23, 2017

The term butterfly weight bench can refer to either a normal bench that sports a butterfly attachment or a machine that is solely dedicated to the butterfly pec, sometimes referred to as fly pec, exercises for the chest. This bench is used for exercises that specifically aim at working out the pectoral or chest muscles. The butterfly weight bench can be found in virtually any major gym. These machines are very popular among males looking to tone their upper body.

Loading ...
  1. Select the appropriate weight. If you have not done this exercise before, try one or two practice reps. If the weight feels very heavy on the first two reps, the weight is set too high. This is also the case if your back comes off the seat to manage the rep. If in doubt, go lighter with the weight, since this is a muscle-isolation exercise and less weight is needed to get results.

  2. Make sure the bench is lined up properly for you to do these exercises. The key is to set up the bench so your back is straight up against the pad and your arms straight out from your shoulders in the starting position. If your arms are slightly out behind your shoulders, then you are not in proper starting form and need to move the back support farther back. Your forearms should rest easily against the arm pads.

  3. Using a steady motion, pull your arms together using the handles or pressing against the arm pads until your arms meet in front of your face. Exhale as you perform this half of the exercise.

  4. Hold this position for one second and then use the same steady motion to return to the starting position. Inhale as you do so. This is one rep.

  5. Continue repeating steps 3 and 4 until you have completed a full set. Breaks of one to two minutes should be taken between each set of reps.

  6. Tip

    Start with a lower number of sets and reps. Many people starting out feel great but overdo it when they start using a butterfly weight bench.


    Add weight gradually. These are large muscles to work out, but many people add weight too quickly and can be injured while working out.

Loading ...

About the Author

Monty Dayton is a professional freelance writer who has worked for the ACLU, Touchstone Publishing LLC, the University of Alaska, Fairbanks and many other employers. He holds a Master of Fine Arts in creative writing from the University of Alaska and loves writing about travel, the outdoors and health topics.

Loading ...