Maximize Chest Engagement with Seated Chest Fly

Seated Chest Fly

Rep Range

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

Hints

Sit upright on a sturdy, armless chair with feet flat on the ground. Hold a dumbbell in each hand with arms extended downward at your sides, palms facing towards each other. With a slight bend at the elbows, bring the dumbbells in a controlled arc up and towards each other in front of your chest.

Common Mistakes

Leaning backward or arching the lower back. Using momentum instead of engaging the chest muscles. Overextending or locking the elbows.

Breathing

Inhale as you begin to lift the dumbbells. Exhale as you bring the dumbbells together in front of your chest.

Muscle Focus

Primary Muscles

Upper Chest, Front Shoulders, Middle Shoulders

Secondary Muscles

Middle Chest, Serratus Anterior

Tertiary Muscles

Lower Chest, Rear Shoulders, Traps, Core