The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion.
What muscles do cable Flyes work?
It’s in the name of the exercise, folks: the muscles of the chest consist of the pectoralis major and the pectoralis minor, and they’re the targets of the cable chest fly.
Do chest flys build muscle?
Flyes target your chest muscles and only involve the movement of one joint — your shoulders — making them an isolation exercise. You get more overall muscle growth from compounds, which work multiple muscle fibers, but isolations can play a role in your training.
Do cable Flyes build chest?
Instead, to build a bigger and stronger chest effectively and safely, do standing cable flyes. This machine move keeps tension on your chest muscles for both the lifting and lowering parts of each rep, which isn’t the case with free weights.
Are cable chest flys bad?
Cable Flyes: The Chest Exercise You Should Be Doing Instead
You can do cable flyes standing up without the risk of having the weight fall on your shoulder joint and causing a serious tear in the rotator cuff or worse.
Are chest flys worth doing?
The dumbbell chest fly may be a good exercise if you’re looking to build strength in your chest, shoulder, and arm muscles. Start with a light set of dumbbells if you’re a beginner, and slowly increase the amount of weight each week as you build strength.
Is cable crossover good for chest?
The cable crossover is a great chest exercise because it stretches the pecs from the start position, hitting the outer pec muscle fibers. … Setting the pulleys in the highest position focuses on the lower pecs, while the lowest position will work your upper pecs.
Why are chest flys bad?
The problem with dumbbell flyes is that it’s just too easy to go too fast. That doesn’t only lead to injuries, but it actually makes the exercise less effective. Your contractions are weaker as well as shorter, and you end up building momentum.
Are chest flys better than bench press?
The bench press beat flys in terms of average muscle activation for all target muscle groups, including the pecs: see the data below. Flys did stimulate the biceps more. Interestingly, biceps activity was actually likely high enough to stimulate muscle growth with the flys.
Do chest flys work biceps?
Flyes are an ideal exercise to work on your chest and bicep day as they involve both muscle groups. During such a workout, you could also include dumbbell or barbell curls, the barbell bench press and the peck dec machine.
How many sets of chest Flyes should I do?
Just 2 or 3 sets of 8-12 reps should put you nicely where you want to be for flyes, incorporating a different variety every few weeks on your program to give a maximum amount of stimulation.
Do flys work upper chest?
Just as the incline dumbbell fly works your upper chest muscles, the decline dumbbell fly will engage your lower chest muscles. They are both great exercises for building chest strength!
Should I do flat or incline Flyes?
The Verdict. Both of these exercises are excellent chest builders and each allows you to work different muscles. If you had to choose only one movement, go with the incline dumbbell fly because it has one key advantage over the flat bench press, which is safety.
Are incline chest flys good?
The incline dumbbell fly targets the upper pectorals and a great way to improve chest development. The shoulders play a secondary role while the triceps stabilize the movement.
Are chest flys push or pull?
It’s an isolation exercise for the pecs and only one joint moves, meaning it’s an isolation exercise not a push or a pull. The reverse fly is an ABduction motion, which means moving away from the midline of the body. … Pulling requires that the shoulder and elbow joint both move towards the body (proximally).