Focus On: Chest Fly

Happy Weekend :)

Are you all having a nice time with family and friends celebrating Easter and Passover! I love this time of year….it feels like we get a new, fresh start along with the flowers. And that feels good!


Here is a great, fresh move to work on: the chest fly.

I love doing chest flies (uhhh?) because they can be really challenging, and you can do them almost anywhere! Seriously, you could do them in a hotel room, on a stability ball, or even at work. Score!

Focus On: Chest Fly

The chest area includes the pec muscles (pectoralis major and minor), and when you do a chest fly, you also use other muscles such as the deltoids to help stabilize the movement. It is a great move to shape and strengthen your chest area (which in turn helps alleviate back problems!)


A chest fly is done correctly when:

  • Start by lying down on a bench top or stability ball.
  • Hold a dumbbell in each hand, with your palms facing each other.
  • Open the dumbbells out to the side, but never going below the level of the bench or ball.
  • Squeeze your chest muscles as you bring the dumbbells back to the starting point.

{source -starting position}

{source-middle position}

Notice how her elbows do not extend below the bench top level. This is important because if the elbows were below, that could lead to an injury or tweaked shoulder, especially if using pretty heavy dumbbells!

Other considerations:

  • Keep your abs locked, tight, and braced. Don’t compromise form while trying to do a chest fly!
  • Keep your chin slightly tucked so you don’t strain your neck.
  • You can do a chest fly while doing fun/cool things with your legs (i.e. extending them to work your abs as well.)
  • A chest fly can be done with palms facing the ceiling as well-this would slightly work the pec muscles and deltoid in a different way–which can be a good thing!

Try to do 2 sets of 12 reps with a weight that feels difficult to lift (but not impossible) by the 11th and 12th reps.

You should not look this happy afterwards:

Hah. Smiling and laughing are good for you-by the way. Gotta love funny faces done when someone takes a picture of you!

Have a GREAT weekend!

Where do YOU like incorporating a chest fly in your workout?? What move do YOU love doing for you pecs?? Any good pictures of YOU with a funny smile or look??

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  1. Have a great Easter!

  2. I don’t love chest exercises…. I do them though! You look like Lara in that pic! Both of you are pretty so you can’t go wrong :) :)

  3. I need to remember the tip about not letting your elbows go below the bench! I’m definitely guilty of that and I’m sure it’s bothered my shoulders!

  4. I thought about that rhyme ” I must I must I must increase my bust!” haha

  5. chest flies are easily my favorite chest exercise! i almost ALWAYS feel it when i’m done! you look gorgeous in that photo! 😉

  6. While I don’t necessarily like doing chest exercises … I love how I feel once I’m done doing chest flies. I can really feel a difference, and know I worked hard! Have a wonderful Easter :)

  7. Yay I just did these today! :) Great post babe xo


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