Chest
Chest Flyes
A precise isolation movement designed to maximize pectoral stretch and build chest definition with controlled tension.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet firmly planted on the floor and hold a dumbbell in each hand directly above your chest.
Rotate your wrists so your palms face each other and maintain a slight, fixed bend in your elbows throughout the set.
Lower the weights out to your sides in a wide arc until you feel a deep stretch across your chest muscles.
Stop the descent when your elbows reach shoulder level to avoid unnecessary strain on the rotator cuffs.
Engage your chest to reverse the movement, hugging the weights back together over your sternum in the same arc.
Squeeze your pectoral muscles at the peak of the movement without allowing the dumbbells to touch or clang together.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Locking the elbows straight which shifts tension to the joints
- Lowering the weights too far below the bench line
- Pressing the weights upward in a straight line rather than a wide arc
- Using excessive momentum to bounce the weights at the bottom
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.