Pec Fly

Teaching points

• Lay on your back on a bench with your feet on the floor
  
  
• Hold a dumbbell in each hand, with the palms facing together, above your chest
  
  
• Maintain a small bend in the elbows throughout the exercise
  
  
• Take your arms apart, leading with the elbows, until they are just below the level of your shoulders
  
  
• Maintain control throughout the lowering phase especially
  
  
• Return to the starting position

Variations & progressions

• Perform on an incline bench to place more emphasis on the upper chest

Muscles worked

• Pectoralis major
  
  
• Pectoralis minor
  
  
• Anterior fibres of deltoid

Alternative exercises

• Pec fly machine
  
  
• Pec fly using a resistance band
  
  
• Chest press
  
  
• Push-up
  
  
• Push-up using a resistance band
  
  
• Chest press using a resistance band

Related injuries

• Pectoral strain