A FIT30 EXERCISE
Chest Flies
Chest flies, also known as dumbbell flies or chest flies, are a weight-training exercise that targets the muscles of the chest, specifically the pectoralis major.
HOW TO
How do I do a Chest Fly?
- Lie on your back on a flat bench, holding a dumbbell in each hand with palms facing each other.
- Extend your arms straight up over your chest.
- Bend your elbows slightly, maintaining a slight bend throughout the exercise.
- With control, open your arms to the sides, lowering the dumbbells until your chest feels a stretch. Keep a soft bend in your elbows.
- Use your chest muscles to bring the dumbbells back to the starting position, squeezing your chest at the top.
TIPS
What are some tips for a Chest Fly?
- Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as your strength improves.
- Inhale as you lower the dumbbells, and exhale as you bring them back up. This helps with breath control and stability.
MODIFICATIONS
How do I modify a Chest Fly?
- Perform chest flies on the floor instead of a bench, which can provide more stability.
- Adjust the bench to an incline or decline position to target different areas of the chest.
- Perform chest flies one arm at a time to focus on each side independently.
- Perform chest flies while lying on a stability ball to engage core muscles for stability.
- Use a chest fly machine to control the movement and provide additional support.
What are the benefits of Chest Flies?
Upper Body Strength
Power
A dumbbell30 workout
Bear With Me
Complete 6 Rounds In 26:00
- Dumbbell Thrusters (00:25)
- Bent Over Rows (00:25)
- Arnold Shoulder Press (00:30)
- Romanian Deadlift (00:25)
- Rest (00:25)
- Chest Press Legs Extended (00:30)
- Pulse Ups (00:25)
- Chest Flies (00:25)
- Rest (1:00)
Free
