Enhance Chest Definition with Flys

Flys

Rep Range

15-25

Hints

Lie on your back on the floor. Start with dumbbells directly above the chest, palms facing each other. With a slight bend in the elbows, open arms wide until they almost touch the floor, then squeeze the chest to bring weights back up.

Common Mistakes

Avoid letting your arms drop too quickly or using momentum. Ensure elbows maintain a slight bend throughout.

Breathing

Inhale as you open your arms; exhale when bringing them back together.

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