Chest flyes

COURTESY OF GLOBAL FITNESS

Major muscles used

• Pectorals - Outer and middle chest
• Deltoids - Front

Performing flyes

• Lie on your back on a bench with your legs parted and feet firmly on the floor.
• Hold two dumbbells above you, palms facing each other with your arms extended and slightly bent.
• The dumbbells should be nearly touching each other above your chest.
• Slowly lower the dumbbells out and away from each other in a semicircular motion, until they are at chest level. Keep your elbows bent and wrists locked straight.
• Raise back up to the starting position, keeping elbows bent and back straight.

Be careful

• Don't let your hands turn away from facing each other.
• Don't let your elbows become straight or bend greater than a 45 degree angle.
• Don't let the weights just drop down. Resist the downward force by lowering the dumbbells in a slow, controlled manner.

Alternative exercises to flyes

• Decline flyes
• Incline flyes
• Cable flyes
• Bench press

Courtesy of Global-Fitness.com, your Online Personal Trainer

If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge.

Latest health and fitness news

• Drinking tap water can make you fat
• 8 in 10 men will be overweight by 2020
• Swine flu could return to the UK with a bang
• Risks of breast cancer higher for skinny girls
• All women have an inbuilt fear of getting fat

Latest quizzes and tests

• Back & shoulder pain quiz
• Test your blood pressure knowledge
• Test your cancer basics knowledge
• Will you get diabetes?
• Do you have a healthy prostate?