Chest Fly

Beginner Level of Difficulty

The chest fly is an excellent chest exercise that isolates the pectoral muscles using controlled form and technique.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Incline Bench

Incline Bench

The incline bench is an adjustable bench used in weight training. The incline bench is most commonly used during barbell and dumbbell exercises.

Exercise Instructions

chest fly - step 1

Step 1

While sitting on the bench, begin by raising the dumbells above your head with a slight bend in the elbows. The dumbells should be parallel with your body.

chest fly - step 2

Step 2

Slowly spread your arms and lower the dumbbells until they are at shoulder level. Remember to keep a slight bend in the elbows.

chest fly - step 3

Step 3

Pause, then raise the dumbells back to starting position and repeat action.