Lookin' Fly with Chest Flys - Best Chest Exercise

Are you ready to soar your chest gains into the next level? Look no further than Chest Flys, a simple but highly beneficial and functional exercise to add into your chest routine. 

As seen in the picture below, chest flys involve using two dumbbells of equal weight and lying flat on a bench or the ground. From this position begin with outstretched arms and a slight bend at the elbow. Then, bring the weights together at the top while squeezing the pec (chest) muscles in order to do so. Lower the weights back to the start position and do it again! 

Some tips for this exercise would be to keep a long, neutral spine, brace your core; so as to not harm your lower back, and as previously noted, SQUEEZE the chest muscles as you bring the weights forward and above you! This will give your muscles the maximum stimulus to ensure they are making the strength gains you want! 

What I love most about this particular chest exercise is that there are so many variations to it so you'll never get bored with one you're doing! You can change the incline of the bench so you can do incline chest flys or decline chest flys. If you get bored of dumbbelll chest flys, feel free to switch to a cable machine where you can do the exercise while seated in a bench or freestanding; again changing the angles for that all around chest pump 💪🏻 

I've included some further suggestions for variations in this exercise in the link below. 

One final thought is that this exercise is not one that should be trained for a 1 rep maximum. This is more of an accessory exercise that should be done for multiple reps and sets (generally 2-4 sets of about 8-12 reps per set). By doing this, it will help increase the power and strength of your chest and shoulder muscles in order to work towards your 1 repetition max for other chest exercises such as bench press, incline bench press, and military (shoulder) press!

Good luck and I can't wait to see you take off and fly with Chest Flys! 💪🏻 

Chest Fly Variations