Fitness ExerciseFitness Info

Fly (Training with Free Weights)

The chest is made up of pectoral muscles – major and minor. The pectoralis major covers the front of the upper chest and is attached to the upper arm. This muscle is responsible for major arm movements such as flexion, rotation, and adduction towards the body.

Strengthen your pectoral muscles by doing exercises that target those muscles. The Fly is one of those exercises. When performing the Fly, don’t bring the dumbbells down in such a way that your elbows are much below shoulder level. Keep the same angle of your arms through the whole movement.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing the Fly, or any type of exercise for that matter. Learn how to do the Fly in this section:

STEP 1: Lie on the bench, with your arms and weights extended to your side and your elbows slightly bent.

STEP 2: Move your hands above your chest. Then extend your arms out to the side. Alternately open them and bring them together above your chest.

The number of repetitions (reps) and sets you should do will depend on both your strength and skill level. It is important to use weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to increase the weight you lift by 5 – 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your Own Body Weight, the important thing to do is to start realistically and keep at it – at all costs.

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