How to Perform the Ultimate Chest Fly Exercises

chest fly exercise

Upper body workouts can be complicated and daunting to perform. Health freaks can have a tough time trying to get them right and derive results. As a result, their fitness routine may impact severely. Chest fly exercise makes an exception in so many ways. For starters, it is a fantastic upper body workout that is easy and safe to perform.

For starters, it is a fantastic upper body workout that is easy and safe to perform. Apart from that, it also provides a plethora of fitness results to leave you wanting more.
Let us help you learn all about the chest fly exercise today!

What is a chest fly workout? 

The chest fly exercise is an upper-body workout that involves strengthening the chest and arms. One can perform the exercise using dumbbells in both hands in an inclined bench or standing position. Unlike any other workout, chest fly exercise does not limit you to anything. Even beginners can safely opt for this workout when in need.

Once you begin to perform the chest fly regularly, you will notice many changes. Your chest and arms will be more toned. The strength in your body will double. Also, your core will improve as well. For more detailed benefits, read below!

Benefits of the chest fly exercise

Many people think that chest fly is only to build great chest muscles. That is not true. The chest fly workout works well for your biceps, shoulders and even overall stability. Have a look!

  1. Guards your shoulders- As you perform the chest fly workout, you also allow your inner shoulders to strengthen. The chest fly also protects the rotator cuffs in this manner.
  2. Improves chest muscles- The chest fly works like magic for your chest muscles. It helps build impeccable strength for this part of your body.
  3. Promotes arms strength- Lifting the dumbbells and using them to work out your upper body; also helps promote arm strength simultaneously.

How to perform chest fly?

Before you move on to perform the workout, remember that you have to pay attention to the dumbbells’ weight. Since a chest fly workout requires dumbbells to practice the exercise, you have to be careful about how light or heavy they are. We recommend beginners to use not more than 3 to 5 pounds initially. Once they advance with this workout, they can start using 8 to 10 pounds.

  1. Lie flat with your back on an incline bench. Your feet should be on the floor. At this point, both your head and back should be resting on the incline bench.
  2. Hold two dumbbells in both your hands.
  3. Now, lift your arms above your head gently. Do not lock them out. Make sure your elbows are slightly bent. Also, your dumbbells are facing each other.
  4. Breathe in. Now, lower the dumbbells in an arc motion until they are at equal length with the chest. At this point, your arms should be extending on the sides. However, do not lock them out.
  5. Now, breathe out and gradually bring the dumbbells up in the same motion as you brought them down.
  6. Perform the workout in 10 to 15 reps of 3 sets.

How to perform incline-bench dumbbell chest fly?

There are two more ways to perform a chest fly – incline bench and standing. Both these positions to perform chest fly are effective. You can perform any of them according to your level of comfort.

  1. Lay your back flat on an incline bench. The incline bench should be low at around 30 degrees. Hold dumbbells in each hand.
  2. Now, place your arms at chest level on your sides. Make your elbows bent and leave them pointing out.
  3. Now, breathe out and raise your arms above your chest.
  4. Breathe in and gradually lower your arms to the sides and bring them to the start position.
  5. Keep doing the press up.
  6. Perform the workout in 10 to 15 reps of 3 sets.

How to do a standing chest fly?

  1. Stand tall with your feet shoulder-width apart. Hold the dumbbells in both hands.
  2. Raise your arms and bring them at chest level in front of you. Your palms should face each other.
  3. Now, extend your arms to the sides and leave your arms extended. So, ensure that they are at chest level throughout the workout.
  4. Now, bring them back to the centre.
  5. Repeat the workout 10 to 15 times in 3 sets.
Frequently Asked Questions 

1. Can I use chest-fly in a cardio-strength workout?

 Yes. Combining the two workouts is an incredible idea. 

2. How many calories does this workout burn?

  You can get rid of 100 calories every ten minutes with this workout. 

3. Is the workout effective?

 Yes. You can try the workout for yourself to see the difference.