Description
Fly with semi-flexed arms to isolate the pectorals in a large arc.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet anchored to the floor.
- Shoulder blades tight and lowered, chest out.
- Arms slightly bent and fixed angle.
- Neutral wrists, low shoulders.
02 · Execution
Perform the rep
- Come down in a wide arc to a comfortable stretch.
- Keep the same elbow flexion.
- Bring your arms back in an arc by contracting your pectorals.
Technique cue
Smooth arc, fixed elbow, low shoulders.
Common mistakes- movement that becomes a press instead of a fly
- range of motion too deep
- rising shoulders
- rapid descent
Safety notes
Risks of poor execution
- A forced range of motion increases the tension on the pectoral junction.
- A lack of control can overload the front shoulder.