10 Chest Flye Options to Attempt Throughout Your Subsequent Exercise

The search for a deep, muscular chest has most likely been ingrained deep in human DNA since time immemorial. As such, dumbbell chest flyes had been doubtless the second train ever invented, proper after the king of chest-builders — the bench press.

The chest flye is an old style gem of an isolation (single-joint) train which has been included in bodybuilding coaching for many years, and for good motive. It permits you to emphasize your chest whereas minimizing involvement of supporting muscle tissue just like the shoulders or triceps.

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However maybe you’ve grown weary of doing the identical train time and again. In case you’re itching for change, know that train selection has been confirmed environment friendly to promote muscle growth. Incorporating a variation would possibly supply a brand new hypertrophy stimulus, much less joint pressure, or just extra give attention to the goal physique half. (1) Listed below are 10 chest flye choices to deliver your chest training to the subsequent stage.

Finest Chest Flye Options

Cable Crossover

The cable crossover makes use of the identical motion ideas and serves the identical objectives as the normal dumbbell flye. Essentially the most distinct distinction is the tools. This time you’re utilizing a cable station and a pair of handles to carry out the flye, which modifications the resistance curve and modifications stress in your muscle tissue.

When to Use It

Use the cable crossover in lieu of the normal flye, usually towards the tip of your chest workout to take pleasure in a robust pump. Due to its resistance curve, the dumbbell flye focuses on the stretch place — there’s minimal stress on the high of the carry, however a variety of muscular stress on the backside. That is completely different with cables, which permit for a robust, high-tension contraction all through your entire vary of movement.

How one can Do It

Set the cable pulleys at chest stage and connect a deal with to every aspect. Seize each handles and stand in the midst of the station. Take a couple of steps ahead to create stress, puff your chest, and place one foot in entrance for stability and stability. Convey your palms collectively in entrance of you, at chest-height, whereas squeezing your chest muscle tissue.

Preserve your arms slightly bent and preserve the identical angle throughout the carry. Convey your arms again right into a stretch utilizing management, earlier than pulling laborious to return to the beginning place.


The quintessential machine flye. Utilizing a bent-arm place gives the benefit of taking your grip and biceps out of the equation whereas avoiding elbow pressure, in comparison with the straight-arm pec-deck machine which may enhance joint pressure by permitting an excessive amount of arm extension.

When to Use It

As a result of the motion is guided on the machine’s rails, you get rid of all stability constraints and might additional isolate your chest — you solely must focus in your pectoralis (chest muscle) whereas having fun with a continuing stress much like cables. The additional advantage of avoiding arm involvement makes it an efficient alternative you probably have elbow issues.

How one can Do It

Modify the seat pad to set your elbows just under shoulder top. Modify the handles to permit a cushty vary of movement within the stretched place. Sit on the pec-deck machine and place your elbows on the pads together with your fingers grabbing any obtainable handles.

Brace your core, sit with your back flush towards the assist, and arch your chest. Squeeze your chest whereas bringing your elbows collectively. Reverse route to deliver your arms again to the preliminary place with management.

Incline Flye

Altering the angle of the train is an easy technique to shift muscular focus. An incline bench will will let you goal extra the clavicular portion of the pectoralis main (the higher chest) in addition to the anterior deltoid (entrance of the shoulders). (2)

When to Do It

Embrace the incline flye in your chest session if you wish to focus extra on higher chest growth. A well-developed upper chest is missing in lots of lifters, so bettering this portion will definitely set your physique aside. As an isolation motion, preserve the train towards the tip of your coaching to complete off this portion of your chest.

How one can Do It

Set an adjustable bench at a comparatively low angle, roughly 30-degrees, for the perfect chest involvement. Utilizing a better angle, as much as 45-degrees, will result in extra deltoid activation. Sit on the bench with a dumbbell in every hand and convey the weights to a locked out place over your chest.

Set your fingers in a impartial grip (dealing with one another). Pull your shoulders again into the bench and puff your chest right into a “proud” place. Decrease the weights to shoulder-level whereas retaining your elbows barely bent. Give attention to feeling a deep stretch throughout your chest earlier than bringing your arms together above your chest.

Decline Flye

The decline flye is, naturally, the alternative of the incline motion. As an alternative of focusing on the higher chest, it focuses on the “decrease chest” portion of the muscle by shifting the bench’s angle to a slight decline.

When to Do It

It’s uncommon, however some folks can have an underdeveloped decrease chest. If that’s the case, use this variation to enhance your mind-muscle connection and construct dimension on this portion of your chest. You may as well use this variation in case your pressing exercises are primarily accomplished at an incline and also you wish to stimulate this part of your chest muscle with out extreme shoulder involvement.

How one can Do It

A slight decline is extra environment friendly than a steep angle, even simply 10 to twenty levels is adequate. A really steep angle could make it too troublesome to get into the beginning place safely, and it could possibly scale back your vary of movement. In case your bench doesn’t supply a small increment, you possibly can place one or two weight plates securely below one aspect of the bench.

Lie on the bench with a dumbbell in every hand. Press the weights above your chest and lock your arms, then rotate your palms to face one another. Bend your arms barely and decrease the load to shoulder stage with out altering your elbow angle. Drive the weights up whereas contracting your chest.

Pronated Flye

Merely turning your palms can change your shoulder joint place, which may optimize the train mechanics and permit for a stronger chest contraction. The pronated flye may be carried out on both a flat or incline bench.

When to Do It

The mechanisms of hypertrophy are advanced, and whereas stretch-mediated hypertrophy has been confirmed superior, incorporating workout routines specializing in the shortened-muscle place will present a extra full muscular and neural stimulus. (3) The interior rotation will scale back biceps involvement and enhance pecs contraction for its muscle size is barely decreased. Use this variation in lieu of your common flyes to spice issues up and supply a terrific chest sensation.

How one can Do It

Lie on both a flat or incline bench whereas holding a pair of dumbbells over you utilizing a pronated (overhand or palms-down) grip. Puff your chest and barely bend your arms.

Slowly deliver the weights right down to your sides till you’re feeling a deep stretch in your chest and shoulders. Squeeze your pecs forcefully to deliver the weights collectively on the high.

Ground Flye

With the ground flye, you don’t even want a bench (possibly only a towel or mat on the ground). It’s a terrific variation to accommodate achy shoulders as a result of the restricted vary of movement prevents any extreme stretch in your shoulder joints.

When to Do It

A deep chest stretch may be nice for selling hypertrophy, however it could possibly additionally show hectic on the fragile shoulder joint. In case your shoulders are consistently bugging you throughout chest workout routines, take this variation for a spin. The restricted vary of movement can even will let you use comparatively extra weight, so it may be a terrific match if you wish to overload your pecs and get stronger.

How one can Do It

Lie on the ground with a pair of dumbbells locked out above your chest. Carry out a basic dumbbell flye — reducing the load together with your arms mounted in a barely bent place. When your arms attain the bottom, pause for a second earlier than bringing your arms collectively on the high.

Use further management when reducing the load. You don’t wish to bang your elbows within the floor, which might create impression and doubtlessly injure your elbows. If the weights contact the bottom, your arms are too straight — you should definitely preserve a slight bend throughout your entire motion.

Flye Press

That is the large boss of the flye world. It permits you to use essentially the most weight, partly as a result of is isn’t “strictly” a flye motion. This hybrid merges a multi-joint with a single joint train to emphasise the eccentric portion of the carry — that means extra weight moved, extra power construct, and extra muscle stimulated. (4)(5)

When to Do It

That is an “accentuated eccentric” training technique reserved for intermediate and superior lifters. Overloading the eccentric will yield extra neural and structural modifications (that means muscle and power) in addition to confidence. Use it once you wish to achieve these quick.

How one can Do It

Lie on a bench together with your shoulder blades retracted and your chest arched excessive. Maintain a pair of dumbbells with a impartial grip (palms dealing with one another) above your chest. Barely bend your arms and slowly deliver them to your sides utilizing a 4 to six-second rely.

When your arms are at chest-level and your muscle tissue are absolutely stretched, bend your arms to deliver the weights nearer to your shoulders and rotate your palms to face your ft. Exhale whereas performing a dumbbell bench press to carry the load up. Rotate your palms to face one another and carry out one other flye with bent arms. Repeat the method for every repetition.

Entrance Flye

This superior variation will present a singular stimulus and new sensation by recruiting the chest via one other perform — retroversion (bringing the arm “down” from an overhead position). It might be thought-about a variation of the dumbbell pullover.

When to Do It

In case you’ve mastered the normal flye and fewer difficult variations, take the entrance flye for a experience. You’ll take pleasure in a totally completely different chest feeling and promote new hypertrophy. It’s an effective way of pumping your muscle up after your heavy responsibility workout routines.

How one can Do It

Set an adjustable bench to a slight decline. Seize a pair of dumbbells with a pronated grip and lie on the bench within the decline place (make certain your head is barely decrease than your ft). With straight arms, deliver the weights above your chest and squeeze the dumbbells collectively as laborious as you possibly can. This static stress ought to enhance stability throughout the train whereas rising muscular stress in your chest.

Decrease your arms, slowly and with management, again behind over your head. Squeeze the weights collectively all through your entire motion. When the weights attain head-level (in case your shoulder mobility permits that vary), deliver them again as much as the beginning place with out bending your arms.

Suspension Coach Flye

With this train, you don’t even want dumbbells or a fitness center, only a suspension coach (like a TRX) or a pair of gymnastic rings supported to a steady overhead bar. This difficult variation may be accomplished practically anyplace, and is an effective way to focus on your chest when traveling abroad, coaching open air, or if you wish to enhance your shoulder stability. (6)

When to Do It

The suspension coach, or rings, use your body weight and leverage as resistance. The pure instability of the straps requires further stability and coordination out of your complete physique. Due to this added problem, the suspension coach flye is an efficient technique to work in your chest and shoulder stability. Carry out it as a substitute of extra steady, extra supported flyes to construct shoulder power and stability. Since this tools is cell, you may also embody this variation in any outside coaching classes or in a cross-training circuit as a terrific chest, shoulder, and core builder.

How one can Do It

Repair the straps to a sturdy object and arrange in line with your power stage. The upper the handles are set and the extra vertical your physique angle, the simpler the train will probably be. Seize the handles and be part of your fingers in entrance of you together with your arms straight and your physique braced.

Bend ahead to create stress within the straps, then step again whereas retaining your physique straight till you’re in a straight-arms plank position. Convey your arms to your sides with management till they’re at shoulder stage. Squeeze your chest to deliver your fingers collectively.

Slider Flyes

This one requires virtually no tools, only a pair of easy furnishings sliders. You possibly can even put your fingers in outdated (hopefully clear) socks on a wooden or tile flooring. This motion enables you to focus in your chest muscle anyplace, virtually as versatile as a push-up. The sliders’ instability is much like a suspension coach and can even enhance your core and whole-body stability, as nicely. In case you’re quick on time, house, or cash, match these into your coaching plan..

When to Do It

The fantastic thing about sliders is that they take up virtually zero house, so you possibly can deliver them just about anyplace. Do that train when you’re touring or solely have a short time to train, as a chest finisher after push-ups or dips, or as a part of a worldwide train circuit. You may as well use this variation to extend shoulder stability and damage prevention, because it calls for extra muscle consciousness and stability.

How one can Do it

Seize a pair of sliders and get on the bottom within the plank place, arms straight and whole-body braced. Slowly slide your arms to your sides as little as you possibly can earlier than bringing them again collectively whereas exhaling.

You possibly can work in your vary of movement over the course of a number of classes. The decrease you go, the more durable it is going to be.

Advantages of Chest Flyes Options

The primary aim of the flyes is to develop your chest, and as such, it’s a must to both range the stimulus every so often, or discover the variation that’s greatest suited to you, together with morphology, weaknesses, or tools constraints.

Chest Dimension and Energy

Flyes are all about focusing on your chest with laser-like focus, and these variations may even take issues additional by focusing extra on the higher or the decrease chest portion, use heavier weight for more strength gains, or make use of a special coaching stimulus like machine, cables, or suspension straps. If you wish to pass over the opposite urgent muscle tissue to higher goal your pectorals, then there’s a variation for you.

Shoulder Stability and Well being

If you wish to construct a barrel chest, you want to have the ability to really practice your chest. The shoulder advanced, which is concerned in each chest train, is essentially the most unstable within the physique and is susceptible to accidents and overuse points induced by the fashionable life-style, anatomy, or a lot of pressing exercises. A few of these flye variations are extra unstable, which is able to enhance your stability and coordination, leading to more healthy, extra resilient shoulders.

Fly Your Solution to a Barrel Chest

Chest flyes may be helpful for any lifter making an attempt to enhance their chest dimension and power. Whether or not you’re a useful health fan, an aesthetics fanatic, or a health-conscious particular person, there are a number of variations you possibly can embody in your coaching to succeed in any chest-building aim.


  1. Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The consequences of train variation in muscle thickness, maximal power and motivation in resistance skilled males. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.
  2. Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Impact of 5 Bench Inclinations on the Electromyographic Exercise of the Pectoralis Main, Anterior Deltoid, and Triceps Brachii throughout the Bench Press Train. Int J Environ Res Public Well being. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
  3. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric coaching and long-term variations: Results of muscle size, depth, and intent: A scientific assessment. Scandinavian journal of medication & science in sports activities29(4), 484–503. https://doi.org/10.1111/sms.13375
  4. Higbie EJ, Cureton KJ, Warren GL third, Prior BM. Results of concentric and eccentric coaching on muscle power, cross-sectional space, and neural activation. J Appl Physiol (1985). 1996 Nov;81(5):2173-81. doi: 10.1152/jappl.1996.81.5.2173. PMID: 8941543.
  5. Dudley GA, Tesch PA, Miller BJ, Buchanan P. Significance of eccentric actions in efficiency variations to resistance coaching. Aviat Area Environ Med. 1991 Jun;62(6):543-50. PMID: 1859341.
  6. Behm DG, Colado JC, Colado JC. Instability resistance coaching throughout the train continuum. Sports activities Well being. 2013 Nov;5(6):500-3. doi: 10.1177/1941738113477815. Erratum in: Sports activities Well being. 2015 Mar/Apr;7(2):184. Colado Sanchez, Juan Carlos [corrected to Colado, Juan C]. PMID: 24427423; PMCID: PMC3806173.

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