Chest Fly - Instructions, Variations & Alternatives
Muscles involved
Section titled “Muscles involved”- Pectorals
- Deltoids
Also known as
Section titled “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
Section titled “How to perform”
Chest Fly - Starting position
Chest Fly - Muscle Under Tension
-
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. -
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. -
Concentric phase
Squeeze your pectorals to bring the weight across the chest in a circular motion until your hands meet.
Repeat.
Chest Fly Variations
Section titled “Chest Fly Variations”Chest Fly exercise can be performed seated or standing with Machine or Cable.
Chest Fly - Seated with Machine