MuscleandHealth.Org
Weight Lifting and Muscle Building leads to a better quality of life.
Build Muscle to Look and Feel Better!
Your Subtitle text

How to do Chest Flies

Description:

Lying face up on a flat bench grip a pair of dumbbells and with your arms straight up open your arms and then bring the dumbbells back together as if to hug a barrel.





How to do it:

1. Lie flat on the bench with no arching in the back. Head, shoulder blades, buttocks, and hamstrings should all be touching the bench.

2. Feet flat on the floor to provide a good foundation with knees bent at a 90 degree angle. Your lower legs should be perpendicular to the floor.

3. Hold the dumbbells with palms facing each other, your arms straight up so that they are perpendicular to the floor.

4. Open your arms wide so that the dumbbell is lower than your chest and put a slight bend in your elbows.

5. Keep the slight elboe bend anr raise the weights back to the starting position so that they are facing each other again.

Do’s and Don’ts:

1. Don't lose the slight bend in the elbow. All of the motion is from the chest pulling inward not from moving your hands. At the top the weights should come together and there should be at least 18 inches between your elbows. It looks EXACTLY like you are wrapping your arms around a barrel.

2. Don’t do the “rolling stop” at the bottom. Bring it down, hesitate for a split second and round it back up.

3. Don’t lock your arms at the top or clang the weights together. Stop just short, hesitate and round it back down.

4. Do squeeze your shoulder blades together as you open up and Do squeeze your pecs together at the top. This makes sure that all things in your upper body are focused on the pecs.

5. Don’t move your feet. Keep the foundation. It forces more work into the chest.

6. Don’t arch your back. Much. As you tire it will be impossible to not arch it a little. If you arch it more than 2-3 inches, you are done.



Variations:

Incline and decline bench flies. Incline flies has your upper body raised. It does not need to be raised more than 15-22.5 degrees. The higher you raise yourself the more you are taking the work out of your chest and placing it into your shoulders. Still inclines work the upper half of your pecs more. Decline has your upper body lower. Most gyms decline bench is fixed in amount. This move tends to feel awkward for most people, and takes some getting used to. The upside is that you are stronger in this position than either flat or raised (arching your back on flat puts you in a slight decline and your stronger this way, that’s why you do it when you tire), so once acclimated to it you can use more weight.

Machine flies and cable flies. Cable flies are done exactly the same as dumbbell flies except you move your bench into a cable station. Some people like these better because of the consistant tension the cables gives. I don't like them because the cables interfere with my arms at the top.

Muscle building importance:

The best isolation move for mass building because you can still use a fairly large weight amount. Plus it is a completely different motion for the chest than presses meaning the added sets are not just overkill. They can be used to focus on the inner pecs or the outer depending on your angles.




Bodybuilding.com


This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer

Copyright 2007-2008 Steve R. Robbins. All rights reserved.
Web Hosting Companies