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Pec Fly

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Pectoral Fly

Primary Muscles:
Pectoralis Major, Sternal

incline muslces

Pectoralis Major, Clavicular Deltoid, Anterior,  Biceps Brachii, Short Head

Level of Difficulty:  (5/10)   

scale 5

10-15 Reps - General toning
  • Lie on a bench or step. Hold weights over the chest with the palms facing each other. 
  • Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest. 
  • Keep the elbows in a fixed position and avoid lowering the weights too low. 
  • Contract the chest muslces to bring the arms back up as though you're hugging a tree 

Teaching Points 

  • Keep shoulders internally rotated so that elbows point downward at the bottom position and outward at the top position. 
  • Keep dumbbels inline with your chest 
  • Keep your lower back supported and do not arch 
  • Maintain the same bend in your elbows throughout the entire movement 
  • Exhale as you bring the arms together and inhale as you perform the fly. 


  • Use a lighter weight 
  • Decrease the range of movement 
  • Use a heavier weight 
  • Place your feet on the bench or block 
  • Use a spot if using very heavy weights