Chest Fly - Instructions, Variations & Alternatives

Muscles involved

• Pectorals

• Deltoids

Also known as

• Butterfly
• Pectoral Fly (or Pec Fly)
• Cable Fly
• Cable Crossover
• Cross Over
• Tree/Bear Hug or Hug A Tree

How to perform

Chest Fly - Starting position

Chest Fly - Muscle Under Tension

1. Set up & Starting position (lying, seated or standing with cable machine)
   Grab the weight in each hand. Extend arms in front of chest at shoulder width, hand palms facing each other.

2. Eccentric phase
   Lower arms in a circular motion to the side with palm facing forward in an open arm position keeping slight bend at the elbow.

3. Concentric phase
   Squeeze your pectorals to bring the weight across the chest in a circular motion until your hands meet.
   Repeat.

Chest Fly Variations

Chest Fly exercise can be performed seated or standing with Machine or Cable.

Chest Fly - Seated with Machine

Exercise Alternatives

• Incline Chest Fly
• Decline Chest Fly
• Pec Deck