Build Chest Strength with Standing Hammer Chest Fly

Standing Hammer Chest Fly

Rep Range

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

Hints

Stand with feet shoulder-width apart. Hold dumbbells at your sides with palms facing towards you. Lift one dumbbell at a time in a controlled arc across the front of your body, reaching up to shoulder height or slightly higher. Return to the starting position and repeat with the other arm.

Common Mistakes

Using momentum rather than a smooth, controlled movement. Lifting both dumbbells simultaneously. Over-rotating the shoulder.

Breathing

Inhale as you lift a dumbbell. Exhale as you lower it back to the side. Alternate breathing with each arm movement.

Muscle Focus

Primary Muscles

Upper Chest, Front Shoulders, Middle Shoulders

Secondary Muscles

Middle Chest, Serratus Anterior

Tertiary Muscles

Lower Chest, Rear Shoulders, Traps, Core