Kettlebell Flye
Kettlebell Flye targets the chest; it also forces a big stretch across your pecs and allows them to move through a greater range of motion, all of which are key factors in increased muscle growth.
BEGINNER
Dumbbell Flye
Dumbbell Flye is a great exercise that strengthens the upper body muscles. This exercise targets the sternal heads of your pectoralis major muscles, which are found in your chest, but also strengthens your deltoids, biceps, triceps, wrist flexors, and brachialis muscles.
Instructions
- Grab a pair of dumbbells with an overhand grip and lie face down on a bench. Stretch your arms to the sides so that they are parallel to the floor, and the dumbbells are at chest level.
- Raise your arms in a controlled motion so that your palms are facing each other and the dumbbells are directly on your chest. Pause and squeeze your chest muscles at the top of the movement. Slowly lower the dumbbells in an arc down and away from you. When the dumbbells are almost in line with your chest, return to the starting position in the opposite direction.
Tips
- Be sure to keep a slight bend in your elbows throughout the movement.
Alternative Exercises
Swiss Ball Dumbbell Flye
Swiss Ball Dumbbell Flye is a gym work out exercise that targets abs and chest and involves shoulders and triceps.
Decline Dumbbell Flye
Decline Dumbbell Flye targets your chest muscle primarily. It is a fun and effective accessory movement, mainly used to build more power and strength. The decline fly provides assistance to help build bigger lifts such as the barbell bench press.
Incline Dumbbell Flye
Incline Dumbbell Flye is a great workout to improve chest development. It also works for the upper chest as well as for the shoulders.
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