Chest Fly - Free Weight

Other types of Chest Fly: Machine Resistance Tube Stability Ball


  • Grasp your dumbbells, then sit down on a bench and roll down slowly until you are flat on your back. Start with your elbows bent about 110-120 degrees, palms facing each other.

  • Slowly open your arms to the sides keeping the same arm shape throughout the movement. Bring your hands towards each other, stop 2 inches apart, and repeat.

  • Chest 

  • Arms  Shoulders 

  • Pectoralis major, Anterior deltoid, Biceps brachii

  • TIP: To keep your back in neutral and prevent arching, place your feet on the bench with your knees parallel.


Variations for Chest Fly

  • Pullover

    This is close to a full body workout-you will work the chest, back, shoulders and triceps, as well as your legs since they are holding your hips up.

  • Decline Dumbbell Chest Fly

    This exercise targets the pecs in a different way and is a great way to ensure that you are hitting the chest muscles from every direction.

  • Barbell Pullover

    This is close to a full body workout-you will work the chest, back, shoulders and triceps, as well as your legs since they are holding your hips up. You may be able to use a few pounds more using a barbell instead of a dumbbell.

 

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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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