Flys
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
15-25
How to do Flys
Lie on your back on the floor. Start with dumbbells directly above the chest, palms facing each other. With a slight bend in the elbows, open arms wide until they almost touch the floor, then squeeze the chest to bring weights back up.
Common mistakes
Avoid letting your arms drop too quickly or using momentum. Ensure elbows maintain a slight bend throughout.
Breathing
Inhale as you open your arms; exhale when bringing them back together.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps
