Strengthen Chest with Standing Chest Fly

Standing Chest Fly

Rep Range

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

Hints

Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of you but near your sides, with palms facing forward. As you lift both dumbbells in a controlled arc motion towards shoulder height, gradually bring them closer together near the top, almost touching. Return to the starting position maintaining the arc motion.

Common Mistakes

Using momentum rather than smooth, controlled movement. Not bringing the dumbbells close enough at the top or allowing them to drift apart during the movement. Overextending the shoulders.

Breathing

Inhale as you begin the upward arc. Exhale as you bring the dumbbells close together at the top. Inhale again as you lower them to the starting position.

Muscle Focus

Primary Muscles

Upper Chest, Front Shoulders, Middle Shoulders

Secondary Muscles

Middle Chest, Serratus Anterior

Tertiary Muscles

Lower Chest, Rear Shoulders, Traps, Core