Combine Chest Moves with Fly and Press

Fly and Press

Rep Range

16-26

Hints

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.

Muscle Focus

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