Fitness Training Exercises

Strength Training - Chest
The Fly (Free Weights)

Equipment Required:

Dumbbells
Flat bench (or for variations, incline or decline bench)

Starting Position:

Lie face up on the flat bench with the knees bent and feet placed on the edge of the bench.
Hold one dumbbell in each hand, with the palms facing one another and resting at mid-chest level.
Extend the arms directly above the chest with the dumbbells touching. Do not straighten arms completely; leave a slight bend in the elbows.

Actions To Execute Exercise:

Keeping the arms in the extended position with the elbows slightly flexed, slowly lower the dumbbells outward and to the sides in an arc-like movement, until arms are at shoulder level or just slightly below.
Keep lower back flat on the bench throughout the movement.
Pause; use the same arc-like movement to return to starting position.
Repeat.
Upon completion of the exercise set, lower the dumbbells to the waist before sitting up.

Breathing Technique

Inhale while lowering the body; exhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the chest and shoulders (entire pectoralis group, anterior deltoids).

Variations On This Exercise:

Perform this exercise on an incline bench for further development of the upper chest muscles or a decline bench for more lower chest development.

Precautions / Contraindications

Always select the appropriate weight for your fitness level to avoid injury.
This exercise may be contraindicated for some individuals with shoulder or back problems, arthritis, high blood pressure or during pregnancy.
Do not attempt to lower weights to floor when arms are extended to sides.

Fitness Training Tips:

Start with light weights and gradually increase resistance as skill level improves.
Keep abdominal muscles contracted and lower back pressed firmly against the bench.