Improve Chest Definition with Lying Upward Fly

Lying Upward Fly

Rep Range

10-20

Hints

Lie flat on the ground with arms extended downward, holding a dumbbell in each hand. With palms facing up and arms straight, lift the weights in a controlled arc until they touch or come close.

Common Mistakes

Using momentum rather than engaging muscles. Lifting weights too quickly or allowing them to fall rapidly.

Breathing

Inhale as you start the movement, lifting the weights. Exhale as you lower them back to the starting position.

Muscle Focus

Primary Muscles

Upper Chest

Secondary Muscles

Middle Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

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