Video: Chest Fly Weight Lifting Exercise for Beginners

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Learn essential weight lifting exercise workouts such as the chest fly workout in this free exercise video on weight lifting for beginners.

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Video Transcript

In this clip we are going to be doing the chest fly. This is a machine for the chest fly. There is also a method that can be done with dumbbells as well but this will be more for a beginner to do. You want to make sure the seat adjustment is at a height that you can reach straight out and grab the handle so your arms are roughly straight off your shoulder line just like this. You want to push the machine into place, bring it in front of you like this, make sure of your posture, sit up nice and tall, keep your chest up up, open it nice and slow. You do not need to go too wide, you do not need to get back too far so that you will injure your shoulders, just like that, squeeze it back in front of you, nice and smooth. Notice how I am not rotating or adjusting the shoulder, I am keeping it nice and stable, just like that. About 15 reps is real good for this exercise for a beginner but always remember take your time. Keep your technique nice and smooth; exhale as you pressing in front, inhale as you return and that is the chest fly.

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Chest Fly Weight Lifting Exercise for Beginners

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