University Recreation


Chest Flys

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The following information is to be used as a guideline only. If any of the exercises cause any pain or discomfort, stop the exercise immediately and consult your physician. We strongly encourage you to consult with a physician before participating in any physical activity.

Primary Muscles: Pectoralis Major
Secondary Muscles: Biceps
Body Area: Chest
Modality Types: Machines Machines, Free Weights Free Weights
Equipment: Dumbbells, Precor DB Bench, FreeMotion Chest (F600)

Chest Flys Chest Flys

Proper Steps

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  • Read "Getting Started" before beginning any exercise
  • Using a flat bench, hold dumbbells together at arms length above your chest
  • Palms facing each other
  • Keep arms as straight as possible with a slight bend in the elbow
  • Lower dumbbells out to each side of your chest keeping your elbows slightly bent and bring the weight down until your arms are parallel with the floor
  • Return to chest using the same path, contracting with the muscles of the chest and squeezing at the top
  • Keep head and back firmly on the bench and your feet on the floor
  • This exercise can also be performed with an incline/decline bench, machine or ball


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University Recreation, PO Box 641830, Washington State University, Pullman WA 99164-1830, 509-335-8732, Contact Us