Gnix. fitness

CHEST FLY


Chest fly exercise is a very special exercise for your upper body.


 This exercise is quite unique from pushups and bench press as it uses dumbbells which target your chest muscles very effectively in a different way


 And for those who do not do pushups due to injury, then it can prove to be very effective for them.


When you achieve perfection in this exercise, then you should include it in your exercise routine 


after pushups Because the muscles that remain from being targeted by pushups, they can be effectively targeted in chest fly, Due to which your chest gets growth in a good way. 



 


 


HOW TO DO CHEST FLY EFFECTIVELY: 


STEP.1:(EQUIPMENT REQUIRED):   Pair of Dumbbells and weight  bench   or floor.

STEP.2:(ACTION): 


First of all, lie down on with your back on a flat weight bench or on the floor, keeping your shoulders, back and hips stable,

 And by folding the legs, keep the feet firmly on the floor.

 

Now lift one dumbbell each with both the hands and while lifting, straighten the hands (not ful

ly straight) just above the chest and then bring the hands down slowly while bending the elbows.  


NOTE:  Keep in mind that if you are doing this exercise on the bench, then do not take your hands down too much, just take it down so that the muscles feel well stressed. 


Do this exercise for 3 sets in the range of 10 to 12 reps.


 And if you are in the beginning of this exercise, then do 2 to 3 sets in the range of 7 to 8 reps and perfect the movement of the exercise. 


After perfecting the motion of this exercise, go for heavy weights so that you get chest growth properly. 


 

 

EXERCISE VIDEO


BENEFITS OF CHEST FLY:


1.STRENGTHEN YOUR CHEST MUSCLE:  Chest fly exercise is a complete exercise for your upper body as it targets your entire chest muscles at once. 


Due to which the growth of chest takes place properly and your chest becomes strong and muscular. 


2.STRENGTHEN YOUR ARMS:  Chest fly exercise not only targets your chest, but with it makes your hands very strong, the grip of your hands becomes very strong. And you have a lot of stability in your hands. 


3.HELPS TO PROTECT YOUR SHOULDERS: 


This exercise is a great alternative to pushups, this exercise targets your chest while protecting the inner muscles of your shoulders. Due to which your shoulder is saved from injury during exercise. 


QUITE EFFECTIVE TO BURN CALORIES: 


Chest fly exercise not only strengthens your chest but is also very effective in burning your body's calories, According to one report, it burns more calories than other exercises. 


HELPS TO GET BIGGER CHEST SIZE:  Chest fly exercise increases the size of your chest in a short span of time, which makes you look very muscular and attractive. 


BEST TIPS FOR CHEST FLY: 


1. Do not arch your back during chest fly exercise, because you need a lot of perfection to reach here. 


2. During chest fly exercise, you should keep the motion of the exercise slow, so that your chest muscles feel well stressed. 


3.During exercise, you have to select the weight according to your own If you carry more weight, then the reps will not be able to be done properly and you will get nothing but fatigue.