Flyes are a resistance exercise that target the chest muscles and in particular the pectoralis major. It might sound like an usual name, but flyes get their name from the movement they create. When you perform a flye, it looks similar to that of a bird ‘flying’.

If your goal is to build upper body strength and work on your chest muscles then incorporating one of several varieties of the flye into your programme is a surefire way to do so.

How To Do Cable Flyes

• Set two handles on a functional trainer or Cable Crossover Machine at shoulder height.

• Stand in the centre of the handles, facing away from them and place one foot in front of the other in a staggered stance with a soft bend in the knees for stability.

• Grip hold of each handle attachment. Maintain a slight bend in each elbow as you allow your arms to extend out to each side.

• Brace your core and pull your hands together until they meet in front of your chest, keeping the small bend in your elbows throughout the movement.

• As your hands come close to each other, squeeze your chest muscles for a full muscular contraction.

• Control the movement as you extend your arms out to the sides.

• You can change the height of the handles, low or high to target different areas of the chest.

How To Do Dumbbell Flyes

• Lie on a flat weight bench, holding a dumbbell in each hand with your arms extended above your chest.

• Begin with a slight bend in your elbows and maintain a neutral spine. Your feet should remain on the ground throughout the movement.

• Lower the dumbbells out to the sides in a wide, controlled arc, feeling a stretch in your chest.

• Once your hands reach shoulder height, pull the weights back to the centre and repeat.

How To Perform Decline Dumbbell Flyes

• Set your Adjustable Gym Bench to a decline position, resting your feet on the foot pads. Perform a flye as above.

• Once you feel the stretch, your chest muscles, in a controlled manner, lift the dumbbells back to the start position.

How To Perform Incline Dumbbell Flyes

• Set up your adjustable weight bench to a 45 degree incline and place your feet on the floor. Perform a flye as above.

How To Perform Rear Delt Flyes

• Set your bench up to a 45 degree incline and lie on it so that the front of your body is touching the bench. Your chest should be just above the top of the bench. Drive the balls of your feet into the floor behind you.

• Hold onto the dumbbells in each hand and let your arms hang in front of your chest.

• Maintain a soft bend in your elbows as you lift your arms outwards until they reach shoulder height, squeezing your shoulder blades together.

• Pause at the top for a moment and then lower the weights back down in a controlled manner.

Are Cable Flyes Push or Pull?

Most cable flyes are considered a push exercise. Although it’s not a traditional push movement like a bench or shoulder press, it does work the same muscle groups. When you bring your arms across the front of your body this is known as horizontal adduction and this movement activates the pectoralis major (chest muscle).

On the other hand, rear delt flyes work the back of the shoulders and upper back muscles much as the trapezius and latissimus dorsi. This is the opposite movement to a chest fly and horizontal abduction causes the engagement of the posterior chain muscles, making it a pull exercise.

Are Flyes an Effective Exercise?

Flyes are an effective exercise for developing muscle growth in the chest, and in particular the pectoralis major. Unlike other chest exercises such as the bench press, flyes isolate the chest muscles and emphasise the stretch during the eccentric (lengthening) phase of the movement, making working to failure easier.

If you want to make the most out of your training to enhance muscle growth in the chest, incorporate a variety of chest specific exercises into your routine.

What Muscles Do Flyes Work?

Flyes primarily target the muscles of the chest, specifically the pectoralis major. However, depending on the exercise variation, other muscle groups may be involved to varying degrees. The primary muscles worked during chest flyes include:

Pectoralis Major - The main muscle worked during flyes, responsible for the adduction of the arms across the front of the body.

Anterior Deltoids (front shoulders) - These muscles assist in the lifting phase of the flye movement.

Serratus Anterior - Muscles in the back that are engaged to stabilise the shoulder blades and assist in the movement.

How Heavy Should Chest Flyes Be?

When performing chest flyes you will never be able to lift as much as you would in a bench press. This is because less muscles are recruited and the movement creates longer levers, making the exercise more difficult. It’s also important to maintain good control and form throughout the movement so that you effectively engage the chest muscles. As a result, It’s recommended that you start with a lighter weight, such as 4kg Dumbbells, and work on your form before increasing the load. 

It’s important to keep exercise fun and enjoyable, so get creative with your training and incorporate flyes into your upper body workouts.

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Tags: Equipment > Benches ; Equipment > Cable Machines ; Equipment > Dumbbells ; Exercise Type > Strength