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...
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...
How to Do a Chest Fly on Stability Ball The starting position for a chest fly on a stability ball is similar to that for the chest press, but the arms are lowered to the sides instead of straight down. Maximize your results by doing this exercise slowly and steadily. Step 1 Assume st...
9. Kettlebell Floor Chest Fly Muscles worked:chest and shoulders Experience level:beginner Performing the exercise on the floor limits your range of motion to a degree and may result in a slightly lesser stretch of the chest fibers at the bottom position. However, this may be more beneficial i...
4A Bridge Underhand Fly Video Step 1.Get into the bridge position with the dumbbells over your chest. Turn your palms to face your chin. Step 2.Lower your arms outward as you did in the previous fly exercise, but keep them closer to your sides. When your triceps touch the floor, bring...
The exercise helps to open the chest muscles, reducing back pain and tightness in the upper part of the body.15 To perform the dumbbell fly, safely pick up a pair of dumbbells and lay down on a bench or flat surface. Lift your arms above your chest and, keeping your elbows bent, slow...
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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 ...
Unless you have this machine at home, you’ll need a gym for this one! How to do this exercise: Sit down at the chest fly machine, and set the handles wide enough to give your pecs a slight stretch. Grip the handles with both hands and pull your shoulders back and down. This is ...
Exercise 5: Flat Dumbbell Chest FlyThe flat fly is a great isolation movement that emphasizes your chest’s middle and lower portion (3).Muscle groups: Chest, Biceps, Shoulders, and Serratus AnteriorEquipment: Bench and Pair of Dumbbells