Ohhhh, yeah the dumbbell fly, cable fly, machine fly and the cable guy... well ok not the cable guy that's a job or movie.
I'm talking the Pec shaping, boob lifting Pectoral Fly. This one can be done many ways including machine, different inclines and declines and also with splits and cables and a whole mixed bag of nuts.so here are the basics.
1. Lay on bench with weights in hands, arms extended above head in front of you.
2. Allow your arms to slightly bend to form a sort of hug shape and begin to lower the weights down beside you, keeping the slight bent arm shape locked in.
3. Keep dropping the weights till they make it to about head level, now push the weights back up in the same arc as how they came down.
Tip - Try to focus on using your Pecs to squeeze and push the weights back up (as this is what you want)
Also don't start too heavy, this one can hurt if over done!
This exercise can be performed on a machine, which helps with form, but lacks the ability to make sure both sides of your pecs are working as hard as each other.
As always free weights are supreme here.So get flexing and pec-ing and popping.Pop Pop Pop. BAM!
Not me in the pic by the way.
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