How to Do a Supine Chest Fly

Chest flies help to isolate the chest and are great exercise to build size and strength. They can strain the shoulders and elbows, however, so it's essential that they be performed properly.

Difficulty: Moderately Easy

Instructions

1. Lie flat and face-up (supine) on the floor or bench, with your knees bent, a dumbbell in each hand and parallel to the body. Your palms should be facing each other.

2. Squeezing your chest muscles, extend your arms up and above your shoulders. Keep your back and feet flat and don't lock your arms. Keep your elbows slightly bent (about ten degrees).

3. At the top, make sure not to bang the dumbbells together. Pause for a moment.

4. Slowly, lower the weights until your upper arms are parallel to the floor, or as far as is comfortable. Keep your weights in your peripheral vision.

5. Repeat as necessary for your level of fitness.

Tips & Warnings

• Instead of weights, this exercise can be performed with an elastic band placed behind your back.

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