Home/push/Chest Fly

Chest Fly

Difficulty: ⭐ Beginnerpush

Home Setup

Use a bench, floor, or stability ball

FloorCouch cushionsYoga matWater bottles as weights

💡 Pro tip: Lie on floor with knees bent for stability if no bench available

Gym Setup

Flat bench and dumbbells or cable machine

Safety: Keep slight bend in elbows throughout, don't overstretch shoulders

Make It Easier

Regressions for building up strength

1. Band Chest Fly

resistance bands

Lighter resistance and adjustable tension

2. Single Arm Chest Fly

dumbbell

Focus on one side with lighter weight

3. Floor Chest Fly

dumbbells

Limited range prevents overstretching

Make It Harder

Progressions for advanced athletes

1. Incline Chest Fly

dumbbells + incline bench

Targets upper chest with different angle

2. Decline Chest Fly

dumbbells + decline bench

Emphasizes lower chest fibers

3. Cable Chest Fly

cable machine

Constant tension throughout movement

4. Weighted Chest Fly

heavy dumbbells

Progressive overload with heavier dumbbells

↕️ Similar Movements

Bench Press
Compound movement for same muscle group
Dumbbell Press
Similar setup but pressing pattern
Cable Crossover
Standing variation with cables
Pec Deck Machine
Machine-based isolation alternative
Push-up
Bodyweight compound chest exercise

Form Checklist

✓Maintain slight bend in elbows
✓Arc arms out and down like hugging a tree
✓Keep shoulder blades retracted
✓Control the stretch at bottom
✓Squeeze chest at top

Common Mistakes

  • •Straightening arms completely
  • •Dropping weights too low and overstretching
  • •Using momentum instead of control
  • •Lifting hips off bench
  • •Using too heavy weight

📈 When to Progress

When you can do 12-15 reps with controlled form and feel strong mind-muscle connection for 3 sets