Trainer Tip of the Week – The Standing Chest Fly

The chest fly is an exercise that strictly targets the muscles of the chest.  I typically like to do flies at the end of my chest workout to really finish off my chest, but it’s not incorrect to do it at the beginning, or somewhere in the middle of your workout.  The chest fly is also typically done with either dumbbells or cables, and I prefer cables because it gives you more variety over the dumbbells.  For example, doing a dumbbell fly requires you to be in a lying position, where as using cable allows you to be either standing, lying, or sitting.  To start, put the weight at level appropriate for you, then grab the cables.  I like to have my feet hip width apart, or staggered when doing the standing fly as well.  From there, keep your arms straight with just a slight bend in your elbows, and bring your knuckles together.  I like to think about making a half circle with my hands.  Once the knuckles are together, squeeze your chest as hard as you can, and return to starting position (do not bring your hands any farther back than your shoulders).  Try doing 3 or 4 sets of 10-15 reps in your next workout!

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