Fly

Fly

The fly is an isolation exercise for the chest muscles.

 
 

Instructions

How to perform a Fly:

Lie face up on a weight bench with your feet flat on the floor. Hold the dumbbells in an overhand grip.
  • Lie face up on a weight bench with your feet flat on the floor. Hold the dumbbells in an overhand grip.

    Lie face up on a weight bench with your feet flat on the floor. Hold the dumbbells in an overhand grip.

  • Straighten your arms in the air above your chest with a very slight bend in the elbows. Your palms should be facing each other and your elbows facing out.

    Straighten your arms in the air above your chest with a very slight bend in the elbows. Your palms should be facing each other and your elbows facing out.

  • Lower the weights out to your sides as you bring your arms down to chest level. Be sure to keep a slight bend in your elbows.

    Lower the weights out to your sides as you bring your arms down to chest level. Be sure to keep a slight bend in your elbows.

  • Contract your chest to bring your arms back together.

    Contract your chest to bring your arms back together.

  • Raise your arms back up to <2/position 2>.

    Raise your arms back up to position 2.

 Questions

View or ask questions about Fly form, technique, or anything else.