The chest fly is a strength-training exercise that targets the pectoralis major muscles and can be performed with dumbbells or a specialized machine. It is useful for working the inner pectoral muscles and adding definition to the chest. The exercise can increase chest expansion, promote flexibility in the pectoral muscles, and contribute to overall cardiovascular fitness. However, caution should be exercised to avoid injury.
A chest fly is a strength-training exercise that targets the pectoralis major: two broad, fan-shaped muscles that are often collectively referred to as simply ‘pecs.’ The exercise is usually performed on a weight bench with dumbbells, or alternatively can be performed in an upright position using a specialized machine. The chest fly is considered a great exercise for working the inner pectoral muscles and for adding definition to the chest in general.
The movement begins with the athlete lying supine on a narrow bench, with a dumbbell in each hand and arms slightly bent to minimize stress on the elbow joint. The athlete inhales and extends the arms out, parallel to the floor. Exhaling forcefully, the athlete contracts the pectoral muscles to move the weights in an upward arc, bringing the upper arms perpendicular to the floor. At the top of the movement, a brief isometric contraction can be held to focus stress on the inner pecs. The movement is repeated for the desired number of repetitions, usually in the range of eight to 12.
A chest fly machine simulates the same movement, but in an upright position. This normally involves the use of cables or padded bars. Chest fly machines are useful for pregnant women or anyone who is restricted from supine exercises. However, it should be noted that free weight movements are generally associated with more complete muscle fiber recruitment. As another variation, an incline bench can be substituted for a flat bench, increasing the amount of stress directed to the upper region of the pectoral muscles.
During any fly exercise, the arms act as long levers to increase the load on the working muscles. Chest flyes, in particular, have a greater potential for injury, because the muscle fibers are stretched at the bottom of the movement and the weight has a mechanical advantage over the muscles. To avoid muscle tears and other injuries, this and any exercise should always be performed with caution. The chest fly should normally only be performed with light weights and slow, controlled movements.
In addition to promoting gains in muscle strength and size, the chest fly can increase chest expansion and promote flexibility in the pectoral muscles. By increasing chest expansion, chest flies can increase lung capacity, which in turn contributes to the body’s overall cardiovascular fitness. Chest raises are also known to promote flexibility in the pectoral muscles. These two factors make the chest fly a popular choice among swimmers, gymnasts, or other athletes who require a combination of strength, endurance, and flexibility in the chest region.
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