Seated Chest Fly
This chest exercise mainly works your upper chest, front shoulders and middle shoulders, with help from your middle chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Chest Fly
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.
Muscles worked
Primary Muscles
Upper Chest, Front Shoulders, Middle Shoulders
Secondary Muscles
Middle Chest, Serratus Anterior
Tertiary Muscles
Lower Chest, Rear Shoulders, Traps, Core
