Combine Chest Moves with Fly Chest Press

Fly Chest Press

Rep Range

10-20

Hints

Lie flat on the ground with a dumbbell in each hand. Spread arms wide with elbows touching the floor and palms facing each other. Press the dumbbells upward, bringing them together at the top.

Common Mistakes

Lifting hips off the ground. Using momentum rather than controlled muscle engagement.

Breathing

Inhale while elbows are on the ground. Exhale as you press the dumbbells up and together.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps