Chest Fly for Women
The chest fly is another excellent weight lifting exercise for women. Like the chest press, it requires dumbbells and a weight bench. Remember to bring the weights back up slowly.
Chest fly
Lie on a bench or exercise ball, and hold the weights straight up over your chest. Do not lock your elbows. You can keep them slightly bent if that is comfortable for you.
Chest Flyes with Leg Raise
Lie on ball holding dumbbells straight up, palms facing in (neutral grip). Extend one leg and, keeping it extended, lower arms down to chest level (parallel to floor).
Chest Flyes: lie on a flat bench, holding a pair of dumbbells over your chest with your palms facing each other. With your elbows slightly bent, lower your arms out towards your side.
Chest Fly
Lie across the ball with your head and shoulders supported on the ball and your legs bent with heals about two feet from ball. Extend arms overhead with palms facing each other.
Seated Chest Fly Machine
What it's supposed to do: Train chest and shoulders.
What it actually does: It can put the shoulder in an unstable position and place excessive stress on the shoulder joint and its connective tissue.
Chest Flye
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball).
Chest Flys
The chest fly is an isolation exercise that puts stress on the inner part of the chest.
The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals.
Chest - bench press and chest fly.
Abdominal exercises - ab crunch and waist turns.
Hips - hip abduction.
Back - pull-ups and pull-downs.
Front of the legs - squats, lunges, leg press and leg extensions.
This movement is similar to how you would do chest flyes if you were lying down on a bench. Hold a pair of dumbbells out in front of your body. Keep your elbows bent at all times.
If I had to put them in an order of best to ok would be: deadlift, front squat, bench press, chest fly, straight barbell curls! ...
Instead of a chest fly do a decline bench, then latter do an incline bench. Instead of a close grip lat. pull down do a seated row, but keep the same basic order, working the larger muscles to the smaller muscle.
Dumbbell Incline Chest Press 20×12, 10, 8 (20-pound dumbbells with reps of 12, 10 and 8)
Machine Chest Fly 40×12, 10, 9
Because you're still a relative beginner I recommend the following schedule: ...
In the past, you may have tried what many lifters call "pre-exhaustion" training, a philosophy based on isolation exercises, followed immediately by a compound move—a chest fly preceding a bench press, for instance.
You can use a suspension trainer for basic exercises such as biceps curls, triceps extension and chest flys but also for exercises that wouldn't be possible without a trainer like the suspended crunch or supine pull-through.
1. Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press) ...
Letter-V Arms
Letter-V Arms and Legs
Letter-V Opposite Arms and Legs
Letter-V Same Arms and Legs
Modified Push-up
Narrow Pushup
One Arm Chest Press
Partner Chest Flye with Rubberband
Plank on Stability Ball ...
 See also: Chest, Lower, Exercise, Injury, Back
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