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Chest Fly

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Chest Fly

Steps of Chest Fly

Pec Deck Chest Fly

Start in a seated position with your hands placed at chest height holding the handles to your side.

Pull the two handles together and fully squeeze your pecs at the end of the motion.

Open your arms back up to the starting position and repeat.

Standing Chest Fly

Standing with your feet shoulder-width apart, your arms out to the side and hold a dumbbell in each hand.

With your palms facing forward and your elbow directly under your wrists, raise the dumbbell until you’re upper arms are parallel to the floor.

Bring your elbows and forearms toward the midline of the body and then return to the starting position.

Dumbbell Chest Fly

Lie down on the mat with a dumbbell in each hand, your arms up and the plums of your hands facing each other.

With your elbow slightly bent, lower your arms out to sides until you feel a stretch in your chest muscles.

Return to the starting position and repeat the movement.



Flies can be performed using any weight that can be held in the hand. The simplest equipment to use is a dumbbell, though the exercise can also be performed using a cable machine. Flies can be performed supine, sitting or standing upright. When using a cable machine, the hands and arms move through the same anatomical plane as the dumbbell version. Using dumbbells for pectoral flies requires the use of stabilizer muscles associated with performing flies, when compared to performing flies with a cable machine.

Benefits of Chest Fly

The chest Chest Fly exercise uses a pushing force to strengthen the chest muscles.

Additional muscles support your chest wall, including the muscles at the front of your shoulders and your bicep muscles at the front of your arms.

This, in turn, helps prevent shoulder injuries because your muscles will be strong enough to support the shoulder joint.


Don't go too heavy on your weights. You'll know your weight is too heavy if you can't apply the next two components.

Open up your arms wide, like you're going to hug a giant tree.

Go slow and control the movement. This exercise is a stressful move on the shoulder, so going slow and controlling the movement will go a long way towards preventing an injury.


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