How to do it
- Set the seat so the handles are at chest height when your upper arms are level with the floor.
- Sit tall with your back on the pad and grip the handles with a slight bend in the elbows.
- Bring the handles together in front of the chest in an arc.
- Squeeze for a moment, then let them open slowly until you feel a stretch across the chest.
Common mistakes
- Setting the start position so far back that the shoulders are overstretched.
- Shoulders shrugging up towards the ears.
- Letting the stack crash between reps.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a pause at the squeeze.
Easier: Reduce the range of motion at the start.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Use a comfortable stretch, not a maximal one; the fly position loads the front of the shoulder.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Incline dumbbell press, Dumbbell bench press, Machine chest press, Cable fly, Dumbbell fly, Push-up, Incline push-up, Dip