Free Weight Chest Flies

Video Transcript

"Chest-flies are the sister exercise to chest press, both using horizontal abduction just in a different plane of movement, position of the wrists, elbows and shoulders. Using the ball as a bench we are going to bridge out here supporting that mid back and neck, knees hips in line with the feet, nice strong gluts and hamstrings. The difference of the chest press is we are going to supinate our palms so that our fingers face each other and our palms face out. Big inhale and release, contract right there, boom that is peak contraction, we don't want to go any lower because that is just impinging the front part of the shoulder, it actually takes away from the pec major and minor which is the goal of the exercise and contract so you bring them right over the chest. Inhale and exhale. Again try not to go any lower than shoulder and release. You want to choose a weight that works and fatigues the pec major, minor in 10 to 15 reps, 3 sets."