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- Targeted Muscles:
- Chest (pectoralis major and minor)
- Additional Muscles:
- Front shoulders (anterior deltoids)
- To work your upper chest more, you can perform the chest flies while lying on an incline bench. To work your lower chest more, you can perform this exercise while lying on a decline bench. While performing the chest flies on a decline bench, you should have someone assist you with picking up and releasing the weights.
- You can perform the cable fly using a cable machine. Position the cables on each tower of the cable machine at the lowest setting and then attach handles to the cables. Place a flat bench between the towers. Grasp one handle at a time and then lie on your back on the bench.
- The chest flies shapes and defines your chest. The exercise also strengthens the front of your shoulders. To perform the chest flies, you lie on a bench with the dumbbells raised above your chest and then you lower the dumbbells in an arc out to your sides.
- You then raise the dumbbells in an arc back to the starting position. When raising the dumbbells, visualize your arms wrapping around someone you are giving a hug. You should perform the chest flies in a smooth continuous motion and avoid using too much weight.
- Any erratic movements or the use of too much weight may result in injury to the rotator cuff muscles in your shoulders. It is important to maintain the proper form when performing this exercise.
- You should keep your elbows bent as you lift and lower the weights. Straightening your arms can put excessive presure on your elbows and shoulder joints. You should also remember not to lower your elbos below the level of your shoulder as this will strain your shoulder muscles.
- Do not lower your arms below your shoulders as this will strain your shoulder muscles.
- Do not arch your back to help raise the dumbbells.
- Do not bend your wrists during the exercise. Keep your wrists straight and in line with your arms.
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