Pec Fly
The pec fly exercise is performed with dumbbells and works the chest muscles. There is a pec fly machine in most gyms too, sometimes referred to as a pec dec.
Teaching points
- Lay on your back on a bench with your feet on the floor.
- Hold a dumbbell in each hand, with the palms facing together, above your chest.
- Maintain a small bend in the elbows throughout the exercise.
- Take your arms apart, leading with the elbows, until they are just below the level of your shoulders.
- Maintain control throughout the lowering phase especially.
- Return to the starting position.
Variations & progressions
- Perform on an incline bench to place more emphasis on the upper chest.
Muscles worked
- Pectoralis major.
- Pectoralis minor.
- Anterior fibres of deltoid.
Alternative exercises
- Pec fly machine.
- Pec fly using a resistance band.
- Chest press.
- Push-up.
- Push-up using a resistance band.
- Chest press using a resistance band.
Related injuries
- Pectoral strain.