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.

How to do Tips

Body Part: Chest
Level: Intermediate
Muscles: Chest
Modality: Isolation
Direction: Push
Equipment: Dumbbells
Bench
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.

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