Chest Fly

Muscles Used Pectoralis
Movement Classification Push
Modality Choices Machine, Dumbbell
Starting Position Lay on bench with back flat and feet flat on the floor or bench. Place arms under pads so the elbows are about shoulder height.
Description Squeeze the pads together tightly as if your were hugging a barrel. Pause momentarily and then recover to the starting position.
Spotting Assist the lifter by picking up one of the pads so they can get their arms under easier. Be prepared to assist at the elbows, the wrists or weights.
Points To Emphasize 1. Do not lift your back or hips off the bench to assist the movement.
2. Make sure pads are completely touching when pausing.

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