Fly Chest Press
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 Fly Chest Press
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.
Muscles worked
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
