The chest fly resistance exercise is an excellent way to burn fat and build muscle mass in the pectorals, latissimus dorsi and deltoids. The exercise can be performed in a variety of ways. Flat on your back on the floor or a bench, inclined on a bench or standing are all ways that the chest fly exercise can be performed. To add some intensity and an abdominal workout, you can even use a balance ball as your back platform while doing the chest fly exercise. Dumbbells, weighted wrist bands, exercise bands and cable machines are all forms of resistance or weight that can be used for this exercise. Listed below you will find step by step instructions for performing this exercise using a flat bench and a cable exercise machine. You will also find some tips on how to get more out of your exercise as well as some tips on exercising safely.
Step 1: Setup
Center the weight bench in front of the cable exercise machine and raise the head and shoulder section. Swing the arms of the cable machine out so they are out at the sides of the bench.
Step 2: Starting Position
Grasp the handles of the cables and lay out on your back on the bench. Your hands should be out as wide as they can go, slightly angled towards the floor.
Step 3: Bring Hands Up
Keeping a slight bend in your elbows, bring your hands together in front of you.
Step 4: Back to Start Position
Keeping the slight bend in your elbows (the gull wing), lower your hands back to the starting position. This is one rep. A complete set will be ten reps. A full workout for this exercise will be ten sets of ten reps each. Between sets, you should take a short break of no more than one minute in length.
Intensify the Burn
With this exercise there are two very easy ways to intensify the effect of the workout you receive. The first of these is to simply add another plate to the weight stack that you’re lifting. The other method of intensifying this exercise is to perform more of it. This means instead of ten reps per set, do fifteen. And instead of ten sets, do fifteen. Another way to intensify the effect of this workout is to use a balance ball instead of a weight bench. The involuntary muscle use caused by the balance ball will give you an overall more intensive workout and work more muscle groups.
Doing a proper warm-up and stretching routine before and after the workout is vital to ensuring that you exercise injury free. Stretching after the workout also ensures the flexibility and elasticity of your muscles and joints.
The chest fly using a cable machine and weight bench is an excellent beginner to intermediate exercise for building your chest muscles. As with any exercise routine, you should check with your physician prior to embarking on this exercise routine.