Do you want to have a well-toned chest? Are you looking forward to working out your chest and making it stronger? Then the chest fly exercise is the one for you!

The pectoral or chest muscles are shaped with two basic exercises – fly exercises and presses. While the presses add volume, the fly exercises aid in shaping the bulk.

So, would you like to know more about this killer exercise? Do read this post!

The Benefits Of Chest Fly:

Performing chest fly exercise can prove to be beneficial for health in numerous ways:

1. This exercise strengthens your pectoral muscles along with shoulders and triceps.
2. It also helps strengthen your collarbone.
3. This exercise helps strengthen the chest, and tennis and football players can benefit from it.
4. This exercise enhances thoracic expansion and increases pulmonary capacity. In the long run, your cardiovascular fitness gets a boost.
5. Chest fly exercise promotes the flexibility of your pectoral muscles. This is a reason swimmers and gymnasts opt for it.
6. Studies have shown this exercise helps in generating more muscle activity in the chest muscles than pushups. The benefits are greater when you use an inclined bench for the method.

How To Perform Chest Fly:

To perform this exercise in the right way, you will need to find a suitable bench to rest your body on. It should be at-least knee-high in order to get optimum results.

1. You need to lie down on the bench, and your torso should be towards one side of the bench. Ensure your buttocks, torso and head – all are resting comfortably on the bench. The legs should be off the bench’s end, and should be positioned perpendicular to the ground.
2. Next, hold a dumbbell in each of your hands. Your knees should be bent, and the feet should be flat on the ground. The dumbbells need to be kept resting near your chest.
3. Breathe in when bringing down your arms without bending your elbows much. Ensure your wrists remain straight so that the weight does not pull ligaments. It is okay to place dumbbells on your forearm to give some relief to your wrists.
4. Carry on lowering till your elbows reach the shoulder level, and then bring your arms back. Breathe out as you do so. The steps should be repeated several times.

Improving Your Posture:

Initially, you should try performing the chest fly exercise at a slow pace to avoid injuring or straining your muscles. However, as you develop expertise in the method, you should increase the speed of exercise. You may also try variations like alternating with the dumbbells. Some people also prefer lying on the floor to a bench in order to perform this exercise. To be on the safe side, begin with lightweight dumbbells and gradually move to the heavier ones.

Trying A Variation: Incline Chest Fly Exercise:

While trying the chest fly exercise either on the floor or a bench is good, you may also try a variation called the incline bench fly. This variation targets both your shoulders and chest. You can find incline benches at gyms for doing this exercise. The benches are positioned at a 45-degree angle to the floor. This option is better for people who have back pain.

You can also change the degrees of inclination of such benches. Some people also opt for the declining position to perform this exercise. This pose allows you to take heavier weights and puts emphasis on the lower chest region.

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The post What Is Chest Fly Exercise And What Are Its Benefits? appeared first on STYLECRAZE.

by Renold Rajan via STYLECRAZE