10 Chest Fly Exercise And Its Benefits

For those who want to have a well toned upper body, chest exercise is something that you must incorporate in schedule. As chest exercise can not only build your chest but can also help to shape up your other body parts such as biceps, triceps, shoulder, lats, abdomen etc. that function as stabilizers in these exercises. The chest muscles are built and shaped by two kinds of exercises, those are chest fly and chest press exercises. While the chest presses help to add up volume to your chest, the fly exercises aid in shaping up and defining the bulk muscle, you have built up in the chest area through the presses, into neat cutted muscles. Here we describe 10 chest flyes along with their benefits to help you understand and extract the most from the exercises to get chest with maximum definition.

1. Flat Bench Flyes With Dumbbells I

Take a knee height flat bench and lie on a flat bench with your head, back, torso and buttocks fully supported on the bench, keep your legs of the bench and perpendicular to the ground and your feet totally grounded. Now hold the dumbbells close to your chest with the dumbbell clutching fists facing upwards and lower the arms completely extended to the side of your body with bending your elbows and wrists, as it can strain ligaments, till your shoulder plane. Make sure you don’t arch your back as it can lead to painful back injury. This exercise helps to focus to tone up your lower pectoral or chest muscles and also your shoulders and biceps as stabilizing muscles.

Flat Bench Flyes With Dumbbells

2. Flat Bench Flyes With Dumbbells II

This is just a slight modification of the above exercise with the exception being only in the fists position in this particular posture. Rest being the same, in this posture the fists clutching the dumbbells face each other and while lowering down the hands, the elbows are kept bent with fists coming down till the shoulder plane. But keep in mind, wrists should not bend at any position whatsoever. This is a very good strength enhancement exercise option.

Flat Bench Flyes With Dumbbells 2

3. Stand Flyes With Cables I

It is just the same exercise as “Flat Bench Flyes with dumbbells I” just with the standing posture. In this mode, you have to stand exactly between the cables and perform the fly. In this mode also, it focuses on the lower chest muscles and also your shoulders, biceps and as an added benefit, your collar bones as stabilizing muscles.

Stand Flyes With Cables

4. Stand Flyes With Cables II

It is the same exercise as “Flat Bench Flyes with dumbbells II” but with the standing posture. In this mode also, you have to stand between the cables but may be at a step forward than your position in “Stand Flyes With Cables I” and then perform the fly. In this mode, it focuses on the lower chest muscles and enhances your strength.

Stand Flyes With Cables 2

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5. Inclined Bench Flyes With Dumbbells I

It is same as the “Flat Bench Flyes with dumbbells I” with the exception that it is performed at bench inclined at 45 degrees to the ground. This posture enables you to put up more weights and thus help to gain muscle bulk as well. The inclined bench helps prevent the common mistake of back bending and thus is beneficial for individuals with back pain problems. It intensely aids in shaping up the chest and shoulders.

Inclined Bench Flyes With Dumbbells

6. Inclined Bench Flyes With Dumbbells II

It is same as the “Inclined Bench Flyes with dumbbells I” but with the exception that it is performed with the hands coming down from over heads instead of in the sides. It aids in shaping up the upper chest, triceps, lats and abdomen.

Inclined Bench Flyes With Dumbbells 2

7. Flat Bench Cable Flyes

This chest flyes are also performed using cable machines. With this one, you can perform these flyes by placing the bench in between the two cables. Pulling on these cable pulleys, tones up your abdominal muscles nicely in addition to the chest muscles.

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8. Ground Bench Cable Flyes

It is like the above exercise with the exception that the pullings are done over the head instead of side ways. It works up the triceps and collar bones in addition to the upper chest.

Ground Bench Cable Flyes

9. Inclined Bench Cable Flyes

In this modified cable flyes, flyes are performed in inclined bench that give emphasis on overall chest and biceps muscles.

Inclined Bench Cable Flyes

10. Exercise Ball Flyes

In this mode the chest flyes are performed on an exercise ball with a pair of light weight dumbbells. It is a very good exercise to challenge the chest muscles to the core.

Exercise Ball Flyes

These chest fly exercises when done in 2-3 sets of 8-12 reps each, along with toning and flexing up your chest and other stabilizing muscles, it increases thoracic expansion and thus enhances pulmonary capacity and also boosts up your cardiovascular health to a significantly improved condition.