Chest & Arm Fly
The Chest & Arm Fly mainly works the chest, with help from the shoulders. You'll need: dumbbells and exercise bench.
Required Equipment
Chest & Arm Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid)
How to do the Chest & Arm Fly
Sit upright on a flat exercise bench holding a dumbbell in each hand with your feet planted firmly on the floor.
Hold the dumbbells at chest level with your elbows slightly bent and palms facing each other.
Exhale as you press and arc the weights outward and together in a wide hugging motion over your chest.
Pause briefly at the top of the movement while squeezing your pectoral muscles.
Inhale as you slowly reverse the motion, lowering the dumbbells back to the starting position with control.
Chest & Arm Fly FAQs
What muscles does the Chest & Arm Fly work?
The Chest & Arm Fly mainly works the chest, with help from the shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Chest & Arm Fly?
Dumbbells and exercise bench.
What workout day should the Chest & Arm Fly go on?
It belongs on push day in a push/pull/legs routine.
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