10 Chest Flye Options to Attempt Throughout Your Subsequent Exercise

The hunt for a deep, muscular chest has most likely been ingrained deep in human DNA since time immemorial. As such, dumbbell chest flyes have been doubtless the second train ever invented, proper after the king of chest-builders — the bench press.

The chest flye is an old-fashioned gem of an isolation (single-joint) train which has been included in bodybuilding coaching for many years, and for good cause. It lets you emphasize your chest whereas minimizing involvement of supporting muscle mass just like the shoulders or triceps.

Credit score: lunamarina / Shutterstock

However maybe you’ve grown weary of doing the identical train again and again. For those who’re itching for change, know that train selection has been confirmed environment friendly to promote muscle growth. Incorporating a variation would possibly supply a brand new hypertrophy stimulus, much less joint pressure, or just extra give attention to the goal physique half. (1) Listed here are 10 chest flye choices to convey your chest training to the subsequent stage.

Greatest Chest Flye Options

Cable Crossover

The cable crossover makes use of the identical motion ideas and serves the identical targets as the standard dumbbell flye. Probably the most distinct distinction is the gear. This time you’re utilizing a cable station and a pair of handles to carry out the flye, which adjustments the resistance curve and adjustments rigidity in your muscle mass.

When to Use It

Use the cable crossover in lieu of the standard flye, usually towards the top of your chest workout to take pleasure in a robust pump. Due to its resistance curve, the dumbbell flye focuses on the stretch place — there’s minimal rigidity on the prime of the raise, however a number of muscular stress on the backside. That is completely different with cables, which permit for a robust, high-tension contraction all through the whole vary of movement.

Tips on how to Do It

Set the cable pulleys at chest stage and fasten a deal with to every facet. Seize each handles and stand in the course of the station. Take a number of steps ahead to create rigidity, puff your chest, and place one foot in entrance for stability and stability. Convey your palms collectively in entrance of you, at chest-height, whereas squeezing your chest muscle mass.

Maintain your arms slightly bent and preserve the identical angle in the course of the raise. Convey your arms again right into a stretch utilizing management, earlier than pulling arduous to return to the beginning place.


The quintessential machine flye. Utilizing a bent-arm place affords the benefit of taking your grip and biceps out of the equation whereas avoiding elbow pressure, in comparison with the straight-arm pec-deck machine which may enhance joint pressure by permitting an excessive amount of arm extension.

When to Use It

As a result of the motion is guided on the machine’s rails, you eradicate all stability constraints and might additional isolate your chest — you solely need to focus in your pectoralis (chest muscle) whereas having fun with a continuing rigidity much like cables. The additional advantage of avoiding arm involvement makes it an efficient selection you probably have elbow issues.

Tips on how to Do It

Alter the seat pad to set your elbows just under shoulder peak. Alter the handles to permit a snug vary of movement within the stretched place. Sit on the pec-deck machine and place your elbows on the pads along with your palms grabbing any accessible handles.

Brace your core, sit with your back flush towards the assist, and arch your chest. Squeeze your chest whereas bringing your elbows collectively. Reverse path to convey your arms again to the preliminary place with management.

Incline Flye

Altering the angle of the train is an easy technique to shift muscular focus. An incline bench will can help you goal extra the clavicular portion of the pectoralis main (the higher chest) in addition to the anterior deltoid (entrance of the shoulders). (2)

When to Do It

Embrace the incline flye in your chest session if you wish to focus extra on higher chest growth. A well-developed upper chest is missing in lots of lifters, so enhancing this portion will definitely set your physique aside. As an isolation motion, preserve the train towards the top of your coaching to complete off this portion of your chest.

Tips on how to Do It

Set an adjustable bench at a comparatively low angle, roughly 30-degrees, for the very best chest involvement. Utilizing the next angle, as much as 45-degrees, will result in extra deltoid activation. Sit on the bench with a dumbbell in every hand and produce the weights to a locked out place over your chest.

Set your palms in a impartial grip (dealing with one another). Pull your shoulders again into the bench and puff your chest right into a “proud” place. Decrease the weights to shoulder-level whereas preserving your elbows barely bent. Concentrate on feeling a deep stretch throughout your chest earlier than bringing your arms together above your chest.

Decline Flye

The decline flye is, naturally, the alternative of the incline motion. As a substitute of focusing on the higher chest, it focuses on the “decrease chest” portion of the muscle by shifting the bench’s angle to a slight decline.

When to Do It

It’s uncommon, however some folks can have an underdeveloped decrease chest. If that’s the case, use this variation to enhance your mind-muscle connection and construct dimension on this portion of your chest. It’s also possible to use this variation in case your pressing exercises are primarily accomplished at an incline and also you wish to stimulate this part of your chest muscle with out extreme shoulder involvement.

Tips on how to Do It

A slight decline is extra environment friendly than a steep angle, even simply 10 to twenty levels is enough. A really steep angle could make it too troublesome to get into the beginning place safely, and it could scale back your vary of movement. In case your bench doesn’t supply a small increment, you’ll be able to place one or two weight plates securely below one facet of the bench.

Lie on the bench with a dumbbell in every hand. Press the weights above your chest and lock your arms, then rotate your palms to face one another. Bend your arms barely and decrease the burden to shoulder stage with out altering your elbow angle. Drive the weights up whereas contracting your chest.

Pronated Flye

Merely turning your palms can change your shoulder joint place, which may optimize the train mechanics and permit for a stronger chest contraction. The pronated flye will be carried out on both a flat or incline bench.

When to Do It

The mechanisms of hypertrophy are complicated, and whereas stretch-mediated hypertrophy has been confirmed superior, incorporating workout routines specializing in the shortened-muscle place will present a extra full muscular and neural stimulus. (3) The inner rotation will scale back biceps involvement and enhance pecs contraction for its muscle size is barely diminished. Use this variation in lieu of your common flyes to spice issues up and supply an excellent chest sensation.

Tips on how to Do It

Lie on both a flat or incline bench whereas holding a pair of dumbbells over you utilizing a pronated (overhand or palms-down) grip. Puff your chest and barely bend your arms.

Slowly convey the weights right down to your sides till you are feeling a deep stretch in your chest and shoulders. Squeeze your pecs forcefully to convey the weights collectively on the prime.

Flooring Flye

With the ground flye, you don’t even want a bench (possibly only a towel or mat on the ground). It’s an excellent variation to accommodate achy shoulders as a result of the restricted vary of movement prevents any extreme stretch in your shoulder joints.

When to Do It

A deep chest stretch will be nice for selling hypertrophy, however it could additionally show irritating on the fragile shoulder joint. In case your shoulders are continually bugging you throughout chest workout routines, take this variation for a spin. The restricted vary of movement can even can help you use comparatively extra weight, so it may be an excellent match if you wish to overload your pecs and get stronger.

Tips on how to Do It

Lie on the ground with a pair of dumbbells locked out above your chest. Carry out a basic dumbbell flye — decreasing the burden along with your arms fastened in a barely bent place. When your arms attain the bottom, pause for a second earlier than bringing your arms collectively on the prime.

Use further management when decreasing the burden. You don’t wish to bang your elbows within the floor, which may create influence and doubtlessly injure your elbows. If the weights contact the bottom, your arms are too straight — remember to preserve a slight bend throughout the whole motion.

Flye Press

That is the large boss of the flye world. It lets you use essentially the most weight, partially as a result of is isn’t “strictly” a flye motion. This hybrid merges a multi-joint with a single joint train to emphasise the eccentric portion of the raise — which means extra weight moved, extra energy construct, and extra muscle stimulated. (4)(5)

When to Do It

That is an “accentuated eccentric” training technique reserved for intermediate and superior lifters. Overloading the eccentric will yield extra neural and structural adjustments (which means muscle and energy) in addition to confidence. Use it if you wish to acquire these quick.

Tips on how to Do It

Lie on a bench along with your shoulder blades retracted and your chest arched excessive. Maintain a pair of dumbbells with a impartial grip (palms dealing with one another) above your chest. Barely bend your arms and slowly convey them to your sides utilizing a 4 to six-second depend.

When your arms are at chest-level and your muscle mass are absolutely stretched, bend your arms to convey the weights nearer to your shoulders and rotate your palms to face your ft. Exhale whereas performing a dumbbell bench press to raise the burden up. Rotate your palms to face one another and carry out one other flye with bent arms. Repeat the method for every repetition.

Entrance Flye

This superior variation will present a novel stimulus and new sensation by recruiting the chest by way of one other operate — retroversion (bringing the arm “down” from an overhead position). It might be thought of a variation of the dumbbell pullover.

When to Do It

For those who’ve mastered the standard flye and fewer difficult variations, take the entrance flye for a experience. You’ll take pleasure in a very completely different chest feeling and promote new hypertrophy. It’s a good way of pumping your muscle up after your heavy responsibility workout routines.

Tips on how to Do It

Set an adjustable bench to a slight decline. Seize a pair of dumbbells with a pronated grip and lie on the bench within the decline place (ensure your head is barely decrease than your ft). With straight arms, convey the weights above your chest and squeeze the dumbbells collectively as arduous as you’ll be able to. This static rigidity ought to enhance stability in the course of the train whereas rising muscular rigidity in your chest.

Decrease your arms, slowly and with management, again behind over your head. Squeeze the weights collectively all through the whole motion. When the weights attain head-level (in case your shoulder mobility permits that vary), convey them again as much as the beginning place with out bending your arms.

Suspension Coach Flye

With this train, you don’t even want dumbbells or a gymnasium, only a suspension coach (like a TRX) or a pair of gymnastic rings supported to a secure overhead bar. This difficult variation will be accomplished practically anyplace, and is a good way to focus on your chest when traveling abroad, coaching open air, or if you wish to enhance your shoulder stability. (6)

When to Do It

The suspension coach, or rings, use your body weight and leverage as resistance. The pure instability of the straps requires further stability and coordination out of your whole physique. Due to this added problem, the suspension coach flye is an efficient technique to work in your chest and shoulder stability. Carry out it as a substitute of extra secure, extra supported flyes to construct shoulder energy and stability. Since this gear is cell, you can too embody this variation in any outside coaching periods or in a cross-training circuit as an excellent chest, shoulder, and core builder.

Tips on how to Do It

Repair the straps to a sturdy object and arrange in line with your energy stage. The upper the handles are set and the extra vertical your physique angle, the better the train shall be. Seize the handles and be part of your palms in entrance of you along with your arms straight and your physique braced.

Bend ahead to create rigidity within the straps, then step again whereas preserving your physique straight till you’re in a straight-arms plank position. Convey your arms to your sides with management till they’re at shoulder stage. Squeeze your chest to convey your palms collectively.

Slider Flyes

This one requires nearly no gear, only a pair of straightforward furnishings sliders. You possibly can even put your palms in previous (hopefully clear) socks on a wooden or tile ground. This motion enables you to focus in your chest muscle anyplace, nearly as versatile as a push-up. The sliders’ instability is much like a suspension coach and can even enhance your core and whole-body stability, as properly. For those who’re brief on time, house, or cash, match these into your coaching plan..

When to Do It

The great thing about sliders is that they take up nearly zero house, so you’ll be able to convey them just about anyplace. Do that train for those who’re touring or solely have a short time to train, as a chest finisher after push-ups or dips, or as a part of a world train circuit. It’s also possible to use this variation to extend shoulder stability and harm prevention, because it calls for extra muscle consciousness and stability.

Tips on how to Do it

Seize a pair of sliders and get on the bottom within the plank place, arms straight and whole-body braced. Slowly slide your arms to your sides as little as you’ll be able to earlier than bringing them again collectively whereas exhaling.

You possibly can work in your vary of movement over the course of a number of periods. The decrease you go, the more durable it is going to be.

Advantages of Chest Flyes Options

The principle objective of the flyes is to develop your chest, and as such, it’s important to both range the stimulus every so often, or discover the variation that’s finest suited to you, together with morphology, weaknesses, or gear constraints.

Chest Dimension and Energy

Flyes are all about focusing on your chest with laser-like focus, and these variations may even take issues additional by focusing extra on the higher or the decrease chest portion, use heavier weight for more strength gains, or make use of a special coaching stimulus like machine, cables, or suspension straps. If you wish to omit the opposite urgent muscle mass to raised goal your pectorals, then there’s a variation for you.

Shoulder Stability and Well being

If you wish to construct a barrel chest, you want to have the ability to truly prepare your chest. The shoulder complicated, which is concerned in each chest train, is essentially the most unstable within the physique and is liable to accidents and overuse points induced by the trendy life-style, anatomy, or a lot of pressing exercises. A few of these flye variations are extra unstable, which is able to enhance your stability and coordination, leading to more healthy, extra resilient shoulders.

Fly Your Solution to a Barrel Chest

Chest flyes will be helpful for any lifter attempting to enhance their chest dimension and energy. Whether or not you’re a useful health fan, an aesthetics fanatic, or a health-conscious particular person, there are a number of variations you’ll be able to embody in your coaching to succeed in any chest-building objective.


  1. Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The results of train variation in muscle thickness, maximal energy and motivation in resistance educated males. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.
  2. Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Impact of 5 Bench Inclinations on the Electromyographic Exercise of the Pectoralis Main, Anterior Deltoid, and Triceps Brachii in the course of the Bench Press Train. Int J Environ Res Public Well being. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
  3. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric coaching and long-term variations: Results of muscle size, depth, and intent: A scientific evaluate. Scandinavian journal of medication & science in sports activities29(4), 484–503. https://doi.org/10.1111/sms.13375
  4. Higbie EJ, Cureton KJ, Warren GL third, Prior BM. Results of concentric and eccentric coaching on muscle energy, cross-sectional space, and neural activation. J Appl Physiol (1985). 1996 Nov;81(5):2173-81. doi: 10.1152/jappl.1996.81.5.2173. PMID: 8941543.
  5. Dudley GA, Tesch PA, Miller BJ, Buchanan P. Significance of eccentric actions in efficiency variations to resistance coaching. Aviat Area Environ Med. 1991 Jun;62(6):543-50. PMID: 1859341.
  6. Behm DG, Colado JC, Colado JC. Instability resistance coaching throughout the train continuum. Sports activities Well being. 2013 Nov;5(6):500-3. doi: 10.1177/1941738113477815. Erratum in: Sports activities Well being. 2015 Mar/Apr;7(2):184. Colado Sanchez, Juan Carlos [corrected to Colado, Juan C]. PMID: 24427423; PMCID: PMC3806173.

Featured Picture: MDV Edwards / Shutterstock

Trending Merchandise

Add to compare
Amazon Basics Flat Weight Workout Exercise Bench, Black

Amazon Basics Flat Weight Workout Exercise Bench, Black

Add to compare
- 15%
Sunny Health & Fitness Squat Assist Row-N-Ride™ Trainer for Glutes Workout

Sunny Health & Fitness Squat Assist Row-N-Ride™ Trainer for Glutes Workout


We will be happy to hear your thoughts

Leave a reply

The House Of Slizwaq
Register New Account
Compare items
  • Total (0)
Shopping cart