How to Do Pec Fly: A Comprehensive Guide

Several chest exercises are important to achieve an overall and strong upper body. The pec fly is another exercise focused on the chest its benefits are also in its ability to isolate the pec muscles perfectly. If you want to display your masculine pecs and have a strong upper body, here’s one exercise that is sure to come in handy, especially if you are still a novice to the gym.

This article will help you to learn How to do pec fly with proper form to reap the most benefit as well as avoid any injury.

The pec fly is also called a chest fly or a fly and it is an isolation exercise that focuses mainly on the pectoralis major muscles on your chest. This exercise can be done by performing a hugging action that tightens up the chest muscles and adds definition and stamina.

Pec fly exercises mostly hit the pectoralis major but also work the anterior deltoids (front deltoids) and the biceps at lesser degrees. This makes it one of the best exercises after which one can easily gain strength and definition of the upper body.

The dumbbell fly is a classic variation of the pec fly performed while lying on a flat bench.

1. Lie flat on a bench and hold two dumbbells in the hands so that the palms look to other.
2. For this exercise start with your arms raised above your chest with elbows slightly bent.
3. Start with bringing the dumbbells away from the body until they are at the outermost part of the body in an arc motion and with you feel the chest being pulled into the stretch.
4. Bring the dumbbells back to the starting position, squeezing your chest muscles at the top.

• Dropping the elbows too low: This can cause body pain especially in the shoulders.
• Using too heavy weights: It may cause muscle fatigue and improper posture resulting in injuries.

The pec deck machine fly differs from the machine fly because the movement is more controlled.

1. Lift your buttocks and sit on the machine with your back against the pad.
2. Place your arms into the handles or pads with your arms out to the side.
3. Pull the handles towards you in front of your body with a small elbow flexion.
4. Slowly return to the starting position, maintaining control throughout the movement.

• Lifting too heavy: This can lead to jerky movements.
• Not adjusting the seat height properly: This can potentially impact the outcome of the exercise.

• Select dumbbells to the appropriate weight for you but makes sure that you have the right posture.
• Use lighter weights at first to approach form before trying heavier resistance.

• Lay the bench on a flat position.
• Lay down on the bench and place your back flat on the same.

• Place both of your feet on the floor hip-width apart and push into the floor.
• Engage your core by pulling your belly button towards your spine.

• Take a dumbbell in each hand with a neutral position of the palms.
• Straighten your arms up in the air with your hands still held above your head with the elbows slightly bent.

• Then, gradually move your arms to the sides by straightening the wrists in an arc.
• Keep the elbows fixed and the upper arms come down.

• Lower the dumbbells until you feel a stretch in your chest muscles.
• Pause for a second at the bottom of the movement and squeeze your chest muscles together.

• Exhale and slowly move your arms in a reverse motion coming up from the bottom of the arc.
• Do not completely extend your elbows above the head to keep stretching your chest muscle.

• For the chest, one should perform 2-3 sets and 10-15 repetitions in total.
• The number of sets and repetitions may vary depending on the individual fitness level and objectives.

• Rest between sets should last from 30 to 60 seconds in order so that the muscles can recover.
• Use this time to hydrate and catch your breath before starting the next set.

The pec fly effectively targets and enhances the muscles of the chest by focusing on and increasing their resistance.

Working through the chest muscles can assist in postural correction specifically by balancing the curvature that occurs at the shoulder region due to the tightness of the chest area.

Strong pecs are useful in throwing, pushing, and punching, and pec fly exercises are good for athletes who perform such actions in several other sports.

Pec fly exercises can help to improve the distribution of strength from the chest muscles to the back muscles thereby reducing the risk of injury and injury of the body.

• Avoid selecting weights that are too heavy, as it can compromise form and lead to injury.
• Emphasis should be placed on the implementation of correct movements instead of using heavy weights.

• Hold your arms and elbows at a 90-degree angle to the upper body.
• Elbows out outwards can cause stress on the shoulder joints with little chest movement.

• Remember to stop at the bottom of the movement and squeeze your chest muscles together.
• This allows for better muscle activation and effectiveness.

Read Also: How To Use Chest Fly Machine

The pec fly exercise to target strong, shapely pecs. By focusing on the correct technique and implementing pec flyes into your exercise regime you will help to exercise your chest and increase upper body strength. It is important to begin with smaller weights in order to focus on form and work up to higher weights as progression is made. If you are committed to doing this exercise in the right way, you will enjoy numerous benefits from it.