When it comes to building a strong, defined chest, few exercises rival the chest fly. Our in-home and virtual personal trainers love using this highly effective and versatile exercise to develop our clients’ upper body strength.

Also known as the butterfly exercise, the chest fly primarily targets the pectoral muscles (pecs). The exercise involves a motion that mimics hugging a tree or flapping your wings, focusing on stretching and contracting the chest muscles. Here’s some additional information about how to safely and effectively incorporate chest flys into your routine:

All About Chest Flys

EQUIPMENT

Performing the chest fly requires some equipment in order to target the pectoral muscles optimally. A set of dumbbells (or another form of handheld weights) along with a bench or mat (or a cable machine with adjustable handles) is ideal. Our mobile personal trainers prefer dumbbells for a straightforward approach, allowing for easy in-home training and portability.

On the other hand, cable machines offer constant tension throughout the range of motion, promoting muscle engagement from start to finish. Adjustable handles on cable machines also have adjustable angles and height, allowing for variations such as incline or decline flys. The chest fly can be performed with bodyweight (though for less strength development) if need be, as long as a sufficient amount of mind-muscle connection and contraction is applied.

HOW TO

Though there are many variations of the chest fly, “the simplest (and most likely you’ll see out on your gym floor) is the dumbbell chest fly. The classic bodybuilding staple has been used for years to develop chest size and strength, working that essential function of the chest that’s too often overlooked in favor of big bench press sessions” (Men’s Health, 2024).

Begin by lying flat on a bench or mat, then bend your knees and keep them firmly on the ground. Next, hold two weights directly above your shoulders with your palms facing in. Maintain a slight bend in your elbows as you inhale to lower the weights until they are in line with your chest, or until you feel a stretch in your chest muscles. Exhale and squeeze your chest to return to the starting position. 

BENEFITS

“The chest fly has many variations, but they all work the same muscles. For example, the triceps are worked when you extend your arms back behind you, and the shoulders and chest are worked when you bring your arms back to the starting position in front of you” (Web MD, 2024). This can help balance the strength and development of your upper body, promoting overall symmetry.

The wide arc motion of the chest fly also allows for a greater stretch and contraction of the chest muscles compared to traditional presses, promoting flexibility and muscle growth.

STRUCTURE

To maximize the benefits of the chest fly, our in-home and virtual personal trainers suggest incorporating them into your workout routine at least twice per week, ensuring adequate rest between sessions. Alternate between different variations of chest flys, such as incline or decline flys, to target different areas of the chest. Gradually increase the weight used as your strength improves, but always prioritize proper form.

CLOSE

The chest fly is a fantastic exercise for anyone looking to build their upper body, regardless of current fitness level. Whether you’re aiming to build shape or boost strength, chest flys are a versatile and effective tool in achieving your fitness goals. If you’re looking to master the chest fly at home, our trainers are here to help! First workouts are zero pressure and always free. Book yours here.