Muscle group:   The chest muscles, the shoulder muscles

Trained muscle:   Chest musclesDeltoid

Focused muscle:   Chest muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Free weight exercises, machine exercises


 

Flys represent an effective exercise for the chest muscles. The front part of the deltoid will be trained as well in most fly variations. The exercise exists in different forms and can be practised on the fly or cable machine and with dumbbells. Here, we either choose a standing, sitting, or lying position. Beginners should only work out on the fly machine. Advanced and experienced athletes can also train on the cable machine or with dumbbells.

Flys on the machine

Flys on the machine begin in upright sitting position. The entire back touches the cushion of the back rest. Your foot hits the support lever in front of you to bring the resistance handles or cushions forward. Grab the handles actively stabilizing your wrists. The elbows never extend maximally and remain on shoulder level. Close the arms in a controlled movement. Open them again but don’t exceed the shoulder level with your elbows. On machines with resistance cushions you can have your elbows (bent at 90°) rest on the cushions. Intensify the exercise by performing small impulses in the area of highest muscle contraction (closed arms) (see best form of exercise).

Flys on the machine

Flys on the machine

 

Flys with dumbbells

Flys with dumbbells begin in lying supine position on a bench. Either have your legs rest on the floor or bench or keep them in the air. We start with extended arms right above our shoulders. In a controlled movement we lower the arms to the side on shoulder level keeping them almost entirely extended. Stop when the elbows reach shoulder hight and bring the arms back up again to complete one repetition. Small impulses at the lowest point intensify the exercise considerably.

Flys with dumbbells on the bench

Flys with dumbbells on the bench

 

Flys on the cable machine – lying

Flys on the cable machine can be exercised in standing or laying position. Lying we start in supine position on a bench. The legs either rest on the floor or bench or remain raised in the air. The cables come from below and run in one line with the shoulders. Grab the handles on the cables and actively stabilize your wrists. Your elbows never extend maximally. Keep them slightly bent. Both arms close in a controlled movement with the palms of the hands point toward the legs. Have both arms cross in front of the chest in the end position. Smoothly lower your arms again to complete one repetition. Working out in small impulses with crossed arms intensifies the exercise significantly.

Flys, lying on the cable machine

Flys, lying on the cable machine

 

Flys on the cable machine – standing

Flys on the cable machine in standing position can either be trained in shoulder-wide stand with slightly bent legs or in a short lunge. The cables come from above and run in one line with the shoulder joints. Grab the handles and stabilize the wrists actively. Tense your trunk muscles and slightly lean forward with your upper body. The back remains straight. We begin with slightly bent elbows on shoulder level. Pull your arms downward close to your body until they cross in front of your hips. The palms of your hands point toward the body. Bring them back up again to complete one repetition. Small impulses with crossed arms in front of the hips intensify the training.

Flys, standing on the cable machine

Flys, standing on the cable machine

 


Antagonist: Latissimus, Trapezius

Stretching: Chest stretches

 

 

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