Chest Fly Exercises for Your Upper Body Workout

Series Summary

The sport of weightlifting traces its origins back to the ancient Greeks and Egyptians, where we find it used as a standard of measurement for human strength. But in the 21st century, the term strength has different connotations to it. We’ve begun to move away from massive bulk and girth, the Herculean dead lifting of barbells and the grunting produced by an animal exertion of force. We’ve begun to measure strength relative to the man; and instead of looking for the biggest and the fiercest, we seek out the man who has done the best job of training his own body, who has mastered the amount of power he has be allotted. With our newfound focus on fitness and holistic strength training holding true, new gyms continue to surface every day, and the encyclopedia of exercises designed to target specific muscle groups grows by leaps and bounds.

Strength training develops the endurance and size of the skeletal muscles, which helps with flexibility and improved cardiac and joint functions. It also increases metabolism for several hours after a workout, which promotes fat loss. In these free workout videos, learn some basic weightlifting exercises you can do to target your back and chest muscles, including flys, incline and decline press, pull ups and pull downs, rows, shrugs, and few others techniques.

So don’t try to outdo the guy next to you who’s lifting 400 lbs; make your fitness goal to improve your body every day!

Video Transcript

"First of all we're going to show you how to do a chest fly using the proper cables. First of all what you want to do is to make sure the cables are in line properly. You want to make sure they're locked in you want to pull on these things, if they are not locked in properly, you're going to be in a little bit of trouble. So, you want to grab the weights, grab the cables, you want to make sure they're square with your shoulders. Come out just a little bit, square your shoulder. Always bend your knees. Protect your lower back. Protection is the key. What you want to do is just come out and back, out and back. Things you don't want to do is when you come back is go too far. That puts too much stress on your shoulder joints and the exercise becomes ineffective. Again, here and out, here and out and that's a proper chest fly using the cables. Protection the key, lock them back and relax. And 30 to 45 seconds repeat the sequence, same thing again. In and out, nice and smooth, slow controlled motion, slow and controlled and back nice and strong. Slow and controlled and back nice and strong, again. Thing you don't want to do is a herky-jerky motion. Again, injury and protection."