What Is the Chest Fly Exercise?
How to Get the Best Results

The chest fly exercise is an effective isolation exercise for the chest muscles. It works out the pectoral muscles, and the exercise can be performed with many different types of equipment.

There are specific machines at the gym designed for the this exercise, or you can perform the exercise with a free weight at home or at the gym.

How to Do this Exercise

1. Start out by lying back on a weight bench holding two dumbbells at your chest.

2. Slowly raise both of your arms toward the ceiling, and lower the dumbbells out to your sides at a 90° angle.

3. Slowly return the dumbbells to the starting position directly over your chest. This is one repetition.

4. To complete the exercise, perform 8 to 10 repetitions in 3 sets in total.

To see the best results from the chest fly exercise, make sure to use a weight that you are comfortable with. If you are new to working out your upper body, then it will be best to start out with a lower weight for the chest fly exercise and then work your way up accordingly.

If you are uncomfortable performing this exercise, then make sure to have a spotter with you to help you safely lift and lower the weights without dropping them on your chest.

As you add the chest fly exercise to your regular workout routine, it’s important not to push your body beyond your limits.

As a rule of thumb, it’s best to rest for 48 hours between upper body strength training routines. However, if you push yourself particularly hard at the gym on a certain day, then resting for 48 hours is recommended.

Improve Your Workout Results

Make no mistake, a chest fly should be added to a regular balance workout routine. If you’re only strengthening your upper body in the hopes of improving your muscle size, then you will leave the rest of your body out of whack.

It’s important to add regular cardio exercise to any strength training routine. Experts recommend doing cardio workouts a minimum of three times per week at a half hour per session.

When it comes to seeing results from strength training and cardio workouts, consistency is key. Many people start out strong on an upper body exercise routine and then fall by the wayside.

This won’t get you anywhere! It’s important to commit to working out your upper body and doing cardio exercise three times per week with no exception.

This doesn’t mean that you have to overwork yourself or workout constantly, but you do have to be consistent if you want to see results from the chest fly exercise in your overall workout routine.

Strength training should be the core of any effective workout routine. The American Council on Exercise recommends strength training at least 20 minutes a day twice a week to tone your entire body effectively.

This strength training through the use of exercises like the chest fly will provide even more benefits in helping you to maintain a healthy weight.

When you consider the fact that muscle burns more calories than fat while at rest, toning and shaping your upper body and your lower body for that matter will help you to burn more calories on a daily basis.

This means that you will be able to burn fat so that the results from your strength training routine will be even more obvious. When you pair strength training with cardio exercise, then you will be able to easily achieve a healthy weight and maintain a toned physique.

Consistency and a balanced workout routine are the keys to your success in toning and shaping your upper body. Try to workout with a buddy for motivation and to keep your workout routine on track!


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