Alternating Chest Fly
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
10-20
How to do Alternating Chest Fly
Lie on your back, hold a dumbbell in each hand with arms extended straight up over your chest. Open one arm wide out to the side in a fly motion, while keeping the other arm extended. Bring the open arm back to the center and repeat on the opposite side.
Common mistakes
Using momentum instead of controlled movements. Not engaging the chest muscles effectively.
Breathing
Exhale as you open one arm for the fly; inhale as you bring it back to the center. Keep a steady breathing rhythm.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps, Triceps
