Chest fly
Main muscle worked: Anterior deltoids, pectoralis major
This is an isolation-based exercise. Only one area, the chest and front deltoids, works out with this exercise. While it can isolate placing tension on your chest, you cannot work with a heavy load with this exercise. You have to be careful which weight you pick with this one to avoid any risk of injury to your shoulders and biceps.
Dumbbell chest fly
- Lie flat on the bench. Your feet should be flat on the floor with wider than the hip width apart.
- Hold the dumbbells overhand at the sides of your body with slightly bend elbows.
- Raise the dumbbells up above your chest without letting them touch. Keep your head in a neutral position.
Perform 8-12 reps for 2-3 sets.
Tips: Do not lower your arms too low to avoid any risk of injury. Make sure the dumbbells are parallel to your torso at the top. Again, pick light weight to avoid any risk of injury in your shoulders and biceps.
Notes: If you flex your elbows too much, this exercise turns out as a chest press and not chest fly anymore. You can slightly bend your elbows (around 10 degrees is ideal) to perform this exercise. Dumbbell chest fly might give you a greater challenge in lower phase due to gravity’s effect.
Cable chest fly
- Stand with the legs in shoulder width. Lean torso slightly forward to brace your core. Start with your arms out with elbows slightly bent.
- Bring your hands together.
Perform 8-12 reps for 2-3 sets.
Tips: Do not shift your torso and use momentum to help the movement.
Notes: You can try high-to-low flying movement, medium flying movement and low-to-high flying movement as a different variation of this exercise. High-to-low cable chest fly targets lower part of chest muscle. Medium cable chest fly targets middle part of chest muscle and low-to-high cable chest fly targets upper part of chest muscle.