If you are new at this, start with very light weights to master the technique first. When you feel confident, slowly increase the weight so the last 3-4 reps are tough to execute. As with push-ups, varying the position of the body when doing a chest press or chest fly will target ...
Lying Chest Fly This move is perfect for strengthening your chest muscles and can be done on a bench or on the floor. Start with light weights and build your way up as your strength improves. How to: Grab a dumbbell in each hand and lay supine (on your back) on a flat bench and...
Using a bench rather than performing a standing cable fly helps isolate the chest muscles. By changing the angle of the bench, you can alter which part of the chest is emphasized more. To make the cable fly an upper chest exercise (which, as we’ve said, is often neglected), you’ll...
To perform a band chest fly, hook your exercise band around a sturdy point at chest height and face away from it. Hold your band and stretch it out in front of your chest. Let the band open your arms. Drive the bands back forward like you’re hugging a tree. ...
When doing the chest fly exercise, remember to lift your knees so that your back does not come up off the mat. Breathe in as you lower your arms and breathe out as you lift the dumbbells back up. Keep your elbows slightly bent and your arms stationary throughout the entire movement. Th...
3.)ECCENTRIC FLOOR FLY If you care about the health of your shoulder joints, DON’T use a weight bench for this exercise! Instead do it as a dumbbell floor press. In this dumbbell chest fly variation, you can actually use heavier than normal weight to maximize your muscle growth effect....
Twist to open up a little at the top of the exercise to get the shoulder into external rotation, and when you push down there will be a bit of internal rotation as the elbow drives toward the lower chest. WHAT MAKES IT EFFECTIVE:This exercise does a great job of following the fibers ...
Chest Fly Equipment Needed For This Chest and Tricep Workout Dumbbells: Light, Medium, and Heavy Exercise MatorBench Towel Water (Always ?) Tricep Exercises Move #1 – Reverse Extended Lifts These may be a small movement, but it is mighty at helping you tone your tricep muscles!
Isometric Door FlyStand in a doorway Place your hands at chest level on either side of the doorway. Pull in as though you were trying to press the two sides of the wall together. Concentrate on making your chest as tight and hard as possible. After a few seconds you should feel like ...
depending on the angle of adduction; an upward angle of movement emphasizes the upper, or clavicular, head, while a lower angle emphasizes the lower, or sternal, head of the muscle. Adopting a low-to-high motion with the cable chest fly exercise will target the upper fibers of the chest....