Improve your chest

Make the most of your chest gains with the Fly Press

Always include Dumbbell or Cable Flys as part of your Chest routine. Tear the pecks apart to rebuild stronger and bigger. Flys enhance this in collaboration with the chest press by stretching the muscle fibres to their limit, also helping to increase your chest cavity.

Because you bring the weights out wide of your body in a Dumbbell fly, this exercise primarily works the outer side of the middle portion of the chest, where the bench press will concentrate more on the centre.

When doing these flys, pay attention to your back, ensuring it does not come up off the bench this can be a common mistake.

3 sets of 8-12 reps should sort you out just fine in your chest routine.

Chest Fly
Alex Johnson

By Alex Johnson

My friends think of me as a mixed martial arts ninja and I don't disagree with them. I live in Essex (UK) with my wife and dog Kingston, who eats more protein than I do.

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