Description
Fly with slightly bent arms to isolate the chest through a wide arc.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Bring your shoulder blades together and down, with your chest out.
- Keep your arms slightly bent at a fixed angle.
- Keep your wrists neutral and shoulders down.
02 · Execution
Perform the rep
- Lower in a wide arc into a comfortable stretch.
- Maintain the same elbow bend.
- Bring your arms together in an arc by contracting your chest.
Technique cue
Controlled arc, fixed elbows and low shoulders.
Common mistakes- turning the fly into a press
- using too deep a range
- raising the shoulders
- descending quickly
Safety notes
Risks of poor execution
- Forcing the range increases tension at the pectoral attachment.
- Lack of control can overload the front of the shoulder.