Engage Chest Muscles with Alternating Chest Fly

Alternating Chest Fly

Rep Range

10-20

Hints

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.

Muscle Focus

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