Chest
Chest Fly
Isolate your chest muscles with controlled dumbbell movements.
Chest fly is a focused isolation exercise targeting the pectoralis major. It enhances chest definition, strength, and posture while improving range of motion.
- Body Part
- Chest
- Level
- Intermediate
- Muscles
- Chest
- Goal
- Hypertrophy
How to do:
1. Lie on a flat or incline bench with your feet on the floor. 2. Hold dumbbells above your chest with palms facing each other. 3. Slowly lower the dumbbells in a wide arc until in line with your chest. 4. Raise the dumbbells back up in the same arc motion. 5. Repeat for 10–12 reps per set. 6. Perform 3-4 sets total.Tips:
- Keep a slight bend in your elbows throughout the movement. - Avoid letting the dumbbells drop too low to protect your shoulders. - Focus on squeezing your chest as you lift the dumbbells back up. - Maintain control and a steady tempo for maximum effectiveness.This page in other languages: