Chest Fly - Instructions, Variations & Alternatives
Also known as
- 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
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.
Lower arms in a circular motion to the side with palm facing forward in an open arm position keeping slight bend at the elbow.
Squeeze your pectorals to bring the weight across the chest in a circular motion until your hands meet.
Chest Fly Variations
Chest Fly exercise can be performed seated or standing with Machine or Cable.
Chest Fly - Seated with Machine