What is your favourite chest exercise? Most people will say the bench press…but what if I told you that you can boost your chest development by incorporating flyes into your routine.

Flyes refer to an arc shaped movement where you move the weight from a position in front of your chest to a position on the side of your chest.

Flyes are an isolation exercise due to the movement occurring at a single (shoulder) joint. The main focus is on the pectoral major and pectoral minor. Other muscles that perform an assisting role include the anterior deltoid and biceps. When performing flyes, make sure to keep your elbows in a slightly bent position, keep your core braced and, when lowering the dumbbells, keep them in line with your chest.

1 - Flat Bench Flyes

Muscles Worked - Pectorals and anterior deltoids.

• Lying on a Flat Weight Bench , lift the dumbbells above your chest, palms facing each other.

• Lower the dumbbells and return.

2 - Incline Flyes

Muscles Worked - Upper pectorals and anterior deltoids.

• With your feet on the floor, lean backwards on an adjustable bench set to 45 degrees.

• Push the weights up to the ceiling with your palms facing each other.

• Open your arms to the sides before returning.

3 - Decline Flyes

Muscles Worked - Lower pectorals and anterior deltoids.

• Lie on a decline bench with your feet flat on the floor.

• Have a spotter pass you the dumbbells and push the weights up towards the ceiling.

• Lower your arms until the dumbbells are in line with your chest, then pull back to the starting position.

4 - Floor Flyes

Muscles Worked - Pectorals and deltoids.

• Lie on your back on an exercise mat with your knees bent at 90 degrees so your feet are flat on the floor.

• Press the dumbbells up above your chest with your palms facing inwards.

• Slowly lower the weights out sideways until the upper arm touches the floor.

• Pull the weights back above the chest.

5 - Around The World Flyes

Muscles Worked - Pectorals, anterior deltoids, and biceps.

• Select a lighter weight than you would normally use for a flye. Set up for a flat bench flye.

• Lower the weights to the bottom of the flye movement.

• Holding the Dumbbells parallel to the floor, move them in an arc from your hips to above your head and back again.

6 - Single Arm Flyes (Flat)

Muscles Worked - Core, pectorals, and anterior deltoids.

• Grab a single dumbbell and set up for a flat bench flye.

• Keep the opposite arm to the side to help stabilise your body.

• Slowly lower the dumbbells, then return with control.

7 - Standing Dumbbell Flyes

Muscles Worked - Pectorals, anterior deltoids, and biceps.

• Grab a pair of dumbbells and stand with your feet under your hips, your core tight and the dumbbells at rest against your side.

• Maintaining a slight bend in the arms, lift the dumbbells in an arc up to shoulder height and then back down to the side.

8 - Single Arm Flyes (Incline)

Muscles Worked - Core, upper pectorals, and anterior deltoids.

• Grab a single dumbbell and set up for an incline dumbbell flye.

• Keep the opposite arm to the side of the bench to help you stabilise.

• Lower the dumbbell to the side and return to the start.

9 - Reverse Dumbbell Flyes (Standing)

Muscles Worked - Posterior deltoids, rhomboids, and trapezius.

• Stand with your feet under your hips, holding two dumbbells at your side.

• Hinge from the hips so that your knees are slightly bent, and your chest moves forward. Keep a neutral spine. The dumbbells should now be hanging straight down to the floor with the palms facing each other.

• Pull your shoulder blades together.

• Raise both arms sideways towards your back before returning.

10 - Reverse Dumbbell Flyes (Bench)

Muscles Worked - Posterior deltoids, rhomboids, and trapezius.

• Straddle an incline bench, facing the back pad.

• Hold two dumbbells and pull the weights sideways towards your back before slowly lowering them.

11 - Reverse Dumbbell Flyes (Seated)

Muscles Worked - Posterior deltoids, rhomboids, and trapezius.

• Sit on a flat bench with your legs bent at 90 degrees and the dumbbells below your legs.

• From an upright position pull your shoulder blades down your back and tighten your abs. Maintaining this position and lean forward. Grab the dumbbells so that your arms are hanging by the side of your legs and the palms facing each other.

• Pull the dumbbells out to the side and backwards before lowering them to the starting position.

12 - Swiss Ball Flyes

Muscles Worked - Pectorals, anterior deltoids, and abdominals.

• Start by sitting on a swiss ball with the dumbbells resting on your thighs.

• Walk your feet out so that your upper back is supported by the ball. Your legs should be bent at 90 degrees. Tighten the abs to keep your spine in a neutral position.

• Push the dumbbells up above your chest with your palms facing each other.

• Maintaining a stable position, slowly lower the weights back out to the side.

13 - Plate Flyes

Muscles Worked - Pectorals, anterior deltoids, and forearm muscles.

• Hold two Weight Plates, gripping through the holes.

• Position yourself for a standard flye exercise.

• Lower the plates out to the side before pulling back to the midline of the body.

14 - Kettlebell Flyes

Muscles Worked - Shoulder stability muscles, pectorals, and anterior deltoids.

• Lay your back on a flat bench, rack the kettlebell to the outside of your wrist and push the weight up in front of your chest.

• Lower your arms to the side, allowing the kettlebells to shift their weight but keep your wrists straight.

• Pull the kettlebells back to the starting position.

15 - Resistance Band Flyes (Anchored)

Muscles Worked - Pectorals and anterior deltoids.

• Attach one side of a resistance band to an anchor. Grab the other side of the band with one hand, so that the anchor is behind you and lined up with the shoulder of the working arm.

• Move the looped arm towards the middle of your chest before returning.

16 - Resistance Band Flyes (Unanchored)

Muscles Worked - Pectorals and anterior deltoids.

• Stand with your feet underneath your hips and your legs slightly bent.

• Wrap a Resistance Band around your back and under your arms, holding in both hands.

• Push the band forwards so that your hands are in front of your chest and your palms face each other.

• Open your arms out to the side before pulling your arms together to meet back in the middle of the chest.

17 - Cable Flyes

Muscles Worked - Pectorals, anterior deltoids, and abdominals.

• Position the pulleys so they are just above your shoulder height. Grab the handles and take two steps away from the machine.

• Leaning slightly forwards, push the handles in front of your chest.

• Keep the core braced and pull your shoulder blades down your back.

• Open your arms before pulling the cable handles in an arc.

18 - High to Low Cable Flyes

Muscles Worked - Lower pectorals and anterior deltoids.

• Adjust both pulleys so that they are just above head height.

• Grab both handles and take a couple of steps forwards away from the machine.

• Bracing your core, push the cables in front of your chest.

• Open your arms to the side, before pulling them back in an arc.

19 - Single Arm Cable Flyes

Muscles Worked - Pectorals and anterior deltoids.

• Adjust the pulley so it is just above shoulder height.

• Stand side-on to the cable machine and grab the handle with the nearest hand. Move a couple of steps diagonally away from the cable machine so that the pulley is behind and to the side of you.

• Push the cable out in front of you, then move your arms to the sides before pulling back in.

20 - Iron Cross

Muscles Worked - Pectorals, latissimus dorsi, teres major, biceps, and triceps.

• Set the pulleys to the highest position. Grab a handle in each hand. Stand in the middle of the cable machine and position yourself so your arms are at shoulder height out to the side of the body.

• Pull the cables in a downward arc so the cables meet in front of your abs.

Flyes can provide the extra boost that you are looking for when it comes to chest day. Mix up your workout with some of these isolation exercises.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength