Standing Hammer Chest Fly
This chest exercise mainly works your upper chest, front shoulders and middle shoulders, with help from your middle chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Standing Hammer Chest Fly
Stand with feet shoulder-width apart. Hold dumbbells at your sides with palms facing towards you. Lift one dumbbell at a time in a controlled arc across the front of your body, reaching up to shoulder height or slightly higher. Return to the starting position and repeat with the other arm.
Common mistakes
Using momentum rather than a smooth, controlled movement. Lifting both dumbbells simultaneously. Over-rotating the shoulder.
Breathing
Inhale as you lift a dumbbell. Exhale as you lower it back to the side. Alternate breathing with each arm movement.
Muscles worked
Primary Muscles
Upper Chest, Front Shoulders, Middle Shoulders
Secondary Muscles
Middle Chest, Serratus Anterior
Tertiary Muscles
Lower Chest, Rear Shoulders, Traps, Core
