Supine Chest Fly

I love this exercise because it is a break from the traditional barbell/dumbbell chest press. It will work your pectoral (chest) muscles differently and challenge them more.

Targeted Muscles: Pectoralis major, anterior deltoids

Starting Position: Begin supine (lying down) on the floor or bench with bent knees. Start with arms extended directly above your shoulders with your elbows slightly bent and your palms facing each other with a weight in each hand. Lower weights to about 90 degrees of shoulder abduction, or to where your arms are parallel to the floor which will give you a comfortable stretch in the pectorals.

Action: Adduct (or raise) the arms to the point above the shoulder joints. Pause, then slowly lower the arms to the starting position. As always, do the exercise to fatigue and do at least 2 sets, 3 if you are stronger.



Common Error:

Error: Lowering the arms too quickly and going past the comfortable starting position
Correction: Emphasize lowering the weights slowly and not letting the hands move out of the peripheral vision.

Variation: Incline or decline with a bench.

Equipment Variation: Elastic resistance in the standing or supine position with resistance placed behind the back.


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