Chest Workout (4) – Chest Fly [Flat]

Dumbbell fly workout is important for shaping nice physique of chests and emphasis squarely on your pectorals. If you want to build bigger chests, you definitely don’t want to skip this training.

Unlike the chest press, this exercise is a isolation (single-joint) exercise which can be performed using fly machine, dumbbells, or cable. Therefore, this exercise is using significantly ligther weights than chest press.

cable-incline-fly-295x300

STEPS:

Here are the steps of doing flat chest fly:

  1. Sit down on a flat bench with a dumbbell in each hand. Your palms are facing inward toward each other. Lie back, keeping the dumbbells close to your chest.

  2. Lift these weights over your chest by extending your arms
  3. Extend both arms to the side of your chest in an arc-like motion, as if you are hugging a giant tree trunk. This should be your finishing position. This arc movement gets its name because the arms “fly out” to the sides.
  4. Sustain a slight bend in your elbows while keeping your hips and shoulders flat on the bench.

  5. After doing so, lift the dumbbells back in arc-like motion too in a slow and controlled fashion.

  6. At the peak of the movement, squeeze your pectoral muscles together for one-count if you can.

  7. Do 3 -4 sets of dumbbell fly with each set of 8 to 12 repetitions.

Chest Fly (1)

 

TIPS:

  • The bend in your elbows should be maintained throughout the exercise. However, do not bend your elbow too much.

  • Don’t overstretch your shoulder joints by allowing the weights to pull your arms too far back. It will cause you a shoulder injury

  • Don’t turn the fly movements into press.

Chest Fly (2)

 

VIDEO TUTORIAL

Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results.

 

RECOMMENDATION

Flat Chest Fly can be done using both cable and dumbbells. However, Fitness HQ recommends to use dumbbells instead of cable, because when perform this exercise using cable, you need to make sure that your stance is correct. And most people have their stance wrong so this training becomes less effective.

Fitness HQ would recommend first time gym-goer to collect lots of information about weight training by reading books or learning from online materials. Books about strength training can be a lot of help to understand the form and which muscle groups are being worked out by a particular training.

Keep training hard and stay motivated.

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Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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