Push
Chest Fly
What it works
Mainly: Chest. Also: Front delts.
Setup
Slight bend in the elbows, fixed for the whole set. Dumbbells or cables out to the sides at chest height.
How it goes
Open the arms until you feel a stretch across the chest, then bring them back together as though hugging a barrel.
Two things people get wrong
- Bending and straightening the elbows, which makes it a bad press.
- Going too heavy and dropping into a stretch you cannot control — this is the one movement where that genuinely risks the shoulder.
If the kit’s busy
Pec deck machine, which holds the path for you.
Also written as: Chest Flys, Dumbbell Incline Fly, Incline Cable Fly
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.