Fly and Press
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
16-26
How to do Fly and Press
Begin lying on the floor, dumbbells in hand, arms extended above your chest. Keeping a slight bend in the elbows, open your arms in a wide arc for the fly. Bring the dumbbells back to the starting position, then bring them down and press them straight up for the chest press.
Common mistakes
Avoid letting the dumbbells drop too low during the fly portion; this can strain the shoulders. Ensure movements are controlled, and don't lock the elbows out completely during the press.
Breathing
Inhale during the fly movement and exhale during the press.
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
