How to Do a Chest Fly

  1. Lie flat on a bench or mat, holding a dumbbell in each hand above your chest with palms facing each other.
  2. With a slight bend in your elbows, slowly lower the weights out to the sides in a wide arc.
  3. Bring the weights back up over your chest, squeezing your chest muscles at the top.

Muscles Affected


Primary muscles:Pectoralis major (chest)

Secondary muscles:Shoulders, obliques

Equipment:Dumbbells, flat bench (optional)

Band Reverse Plank

Proper Form And Breathing Pattern

Keep movements controlled and avoid locking elbows. Inhale as you lower the weights. Exhale as you bring them back up.


Sets And Reps

Do 2–3 sets of 8–12 reps per side.

Benefits of Chest Fly

  1. Enhances chest muscle definition and shape.
  2. Increases range of motion and flexibility in the chest and shoulders.