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.
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
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.
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.
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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