Strengthen Chest Muscles with Hammer Fly

Hammer Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Lay flat on the ground, holding dumbbells above your chest with palms facing forward. Lower the dumbbells to the sides in a wide arc, maintaining the grip orientation. Return them to the starting position with control.

Common Mistakes

Allowing the dumbbells to drop too low. Not maintaining the palms-forward orientation. Using momentum over controlled movement.

Breathing

Inhale as you lower the dumbbells to the sides. Exhale as you bring them back to the center.

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