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.
The chest fly is a great exercise to strengthen and tone the muscles of the chest. To perform it properly, it is important that you have the right type of bench in order to achieve optimal results.
Chest Fly with Bridge
Hold dumbbells and lie faceup, knees bent, feet flat, and arms out to sides (palms up, elbows slightly bent). Lift hips so body forms straight line from knees to shoulders.
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 and shoulders
How to do it
1) Place the centre of a resistance band underneath a stability ball on a mat.
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.
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.
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.
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.
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).
The chest fly is an isolation exercise that puts stress on the inner part of the chest.
Horizontal Chest Fly/Reverse Fly (targets chest and upper back): Lift your arms up and out to the side toward the top of the surface of the water.
Can also be used as chest fly, by slightly bending elbows and bringing hands together in front of you, like you are hugging a tree.
Row: Wrap resistance band around the leg of your desk. Sit facing it, both feet on ground, and abs pulled in.
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.
It is almost standard bodybuilding practice to do isolation exercises like chest flyes or concentration curls to "shape" or define your muscles, ...
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! ...
For example: for chest training, a chest press stimulates more osteoblasts than a chest flye because of the pressing movement, both the chest and triceps muscles are used, whereas in the flye movement, only the chest is employed.
Additionally, the inclusion of various chest fly exercises are also in order for attaining full development of the chest.
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.
Best Chest Exercises For Men
The bench press and chest fly exercises are the best chest exercises for men. Let us understand the importance of chest exercises, and the information about how to perform these exercises.
For example, on a machine day, use the chest fly machine, but then swap in dumbbell chest presses at your next workout. Or, when working your back, use the seated row machine one day and dumbbell rows the next time.
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) ...
See also: Exercise, Chest, Workout, Fitness, Health