| Purpose: Assist in shaping the pectoralis (chest). Flyes allow you to isolate your pecs with minimal tricep involvement. Flyes are more of a shaping exercise for the pecs as opposed to bench pressing which is more of a size builder. This exercise allows you to place more stress on different parts of the chest by changing the angle of the bench. Higher inclines place more stress on the upper pecs and shoulders. Lower inclines place most of the stress on the lower portions of the pecs.
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| Equipment variations: Dumbbells. |
| Starting position: Lie with your back on the bench and a dumbbell in each hand. Keep your palms facing each other and bring dumbbells to a straight arms length directly above your shoulders. Slightly bend your arms (about ten degrees) and maintain this rounded arm position throughout the exercise.
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| Performance: Allow your upper arms travel directly out to your sides and slowly lower the dumbbells in a semicircular arc until they reach a position where you feel a comfortable stretch in your pecs (ussually about parrallel to the floor). Slowly return the weights to the starting position using your pecs to muscle up the weights in a controlled fashion. Repeat until the desired number of repetitions are completed. |
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