Enhance Chest Definition with Pour Flys

Pour Flys

Rep Range

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

Hints

Standing upright, hold dumbbells halfway between your side and front. Raise your arms to the side, and as you reach the top of the movement, turn the dumbbells slightly downwards, like pouring liquid. Return to the starting position.

Common Mistakes

Avoid using momentum or swinging the weights. Ensure movements are controlled and focused on the shoulder muscles.

Breathing

Inhale as you raise your arms and exhale as you lower them back to the starting position.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Traps, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi, Chest