Flye Exercises

Flye Exercises

The Flye exercises represent the most effective movement with reference to motor-unit recruitment
throughout the entire range of motion in the entire chest exercise portfolio. The following
chest flye exercises will be outlined in this section:
- Flat Dumbbell Flye
- Incline Dumbbell Flye
- Seated Machine Flye — “Pec Deck”
- Cable Crossovers.

Please note that in the preceding list there is no mention on the decline dumbbell flye exercise.
The decline flye movement places great strain upon the shoulders due to the fact that the force vectors
directly attack the shoulder joints. As such, the decline angle of the flye movement is not recommended.
Instead, the decline dumbbell press and decline flye/press exercises should suffice in
providing for lower pectoral accentuation. It is a question of risk and reward and with this movement
the risk far outweighs the reward.

Flat Dumbbell Flye
The flye exercise represents the mainstay “peaking” movement that is employed to bring out the
accentuation of the shape and contour of the chest muscles and to provide for the distinct line of
separation between the pectorals. The Flye movement is considered the only movement that provides
for a maximum contraction of the pectoralis major throughout its full ROM capacity. While it
is difficult to allow that full chest development
can be accomplished without the power and
combination power/shaping exercises it can be
understood that what would be considered
“complete” chest development cannot be
achieved without the benefit of the top finishing
(peaking) movement.

Movement Analysis
All too frequently weight resistance trainees
make the mistake of pounding away with setafter-
set of power pressing with little regard
shown for the potential benefits attributed to
the shaping and peaking movements. I can recall
seeing highly-impressive chest development
on many athletes who had not been training for
a very long time (in comparison to those who
had been blasting away for years) and who were
not as pre-occupied with power and strength,
but rather were more interested in “shaping and
toning the body”. Interestingly, their chests
were not only more defined but were also more
greatly developed with respect to size than most
of the trainees who followed one-dimensional
training regimes. It is important to develop a
respect for the so-called “shaping” movements
as they can provide the basis for impressive
muscle hypertrophy. With reference to the flye
exercise, any weight-training athletes who did
not include the flye movement into his/her
program would be remiss in their approach to
optimum chest development.

Conscientious Approach Required
It is important that the athlete offer proper respect to the performance of the flye movement. As
the flye exercise is considered a peaking movement, the use of heavy weight is not necessary; in fact,
it is strongly advised against. Regardless, whatever resistance is utilized must not be treated with disdain.
Highly-concentrated movement applications featuring full range-of-motion and slow speed-ofcontraction
must be provided in order to reduce injury risk and to derive maximum growth and development
potential from this highly-beneficial exercise.

Summary of Correct Exercise Execution
- Sit on the end of a secured flat bench with a set of dumbbells resting on the floor in front of
you. Grasp the dumbbells in a semi-pronated grip and pull them up onto your lap. Slowly lie
back onto the bench with the dumbbells held on the chest.
- Slowly extend the dumbbells upward until they are positioned over the mid-line of the body at a
point that is directly over the mid-point of the chest.
- Initiate the eccentric contraction phase of the movement by lowering the arms downward and
outward making certain that the dumbbells are maintained in a parallel position to the body. The
hands should be aligned with the mid-portion of the chest throughout the concentric and eccentric
phases of the movement. You will need to concentrate fully on resisting the forces of gravity
during the descent. While the resistance used in this movement is very light, the gravitational
forces are accentuated because of the disadvantage of the long lever arm (extended arm position).
- You will want to apply very slight elbow-flexion during the descent in order to alleviate the pressure
exerted upon the shoulder and elbow joints. Only that amount of flexion which allows for
the alleviation of pressure is required here. Exaggerated elbow-flexion will reduce the effectiveness
of the exercise.
- Slowly complete the eccentric phase by lowering the dumbbells to a position that is level with the
chest. The elbows would be slightly below chest level because of the bent-arm posture. The
dumbbells should be aligned perfectly parallel to the body throughout the application of the
movement. There is a tendency to twist the dumbbells downward during the descent in effort to
incorporate the anterior deltoid head into the movement to help out the weaker medial deltoid
head which is activated in support of the pectorals during the eccentric contraction. It is essential
to direct strong neural-impulsing into the “pecs” in effort to minimize the supporting action of
the shoulders.
- The wrists can be held in either a parallel (straight) position or in a flexed position (recommended
to alleviate potential stress in the shoulder joint) during the completion of the descent depending
upon the amount of resistance used. If the weight seems very light a parallel position is
fine if the weight feels a little heavy then a flexed wrist-position would be helpful in alleviating
potential strain upon the shoulder and elbow joints. Note; the “heavy weight” reference does not
suggest a resistance that is too heavy to maintain form, but one that merely hints at the notion
that a flexed wrist position could be helpful.
- You will need to resist the urge to spring the body off the bench in applying a bouncing or
springing action of the dumbbells at the completion of the eccentric phase into the subsequent
concentric phase of the movement.
- Slowly initiate the concentric phase of the movement by raising the weights upward in an arcing
motion. You will want to begin straightening the arms as they are raised to slightly- above chest
level.
- Drive the weights upward by virtue of strong muscular contraction of the mid-line of the chest
and not as a result of shoulder action. As well, try to relieve as much pressure in the forearms as
possible in order to direct added emphasis into the mid-line of the pectorals. You will also want
to utilize hyperextension of the wrist to provide for an added squeezing effect of the chest muscles.
- Complete the concentric contraction of the movement by extending the arms fully and strongly
contracting the pectorals inward. Check and see if you have applied the necessary amount of
wrist-hyperextension which not only will provide an accentuated inner contraction (squeezing effect)
of the “pecs” but will also provide for an increase in the applied ROM of the movement
which will further enhance the effectiveness of the exercise

Keys to the Lift
- Utilize strong neural-impulsing into the chest in order to alleviate the emphasis placed upon the
shoulders during both the concentric and eccentric phases of the movement.
- Maintain a parallel position of the dumbbells throughout the entire execution of the exercise.
- Apply hyperextension of the wrist-joint to increase the ROM of the movement application during
the completion of the concentric contraction phase.
- Initiate and maintain the impetus of the movement by virtue of strong contraction of the pectorals
(not the muscles in the shoulder) in order to gain the greatest effect from the exercise.
- Avoid bouncing at the conclusion of the
eccentric contraction phase of the movement

Incline Dumbbell Flye
The benefits of the flye movement can be
directed to the upper region of the chest by
utilizing an inclined angle-of-application of the
exercise. The incline angle exerts even greater
pressure on the shoulders and there is a high
tendency to allow the shoulders to bear the
brunt of the load. It is essential that the movement
application be performed as a result of
strong muscular contraction of the upper portion
of the chest muscles and not as a result of
the involvement of the muscles of the shoulders.
Chest muscle accentuation is paramount
in order to reduce the risk of injury and to provide
for optimum results from this specialized
peaking exercise.

Reduced Angle/Vertical Movement
Application Recommended
The angle of the bench should be even less
than that which is employed for the incline
dumbbell press and flye/press movements. The line-ofapplication
should be in the true vertical. The tendency with the
incline angle is to apply the movement in line with the body. If
the dumbbells are brought out in front of the body strain can be
exerted upon the ligaments and tendons of the shoulder. The
dumbbells should be kept parallel to the floor with the pinkies
raised to the parallel-to-the-floor position and the movement
should be applied in a vertical direction not at an angle.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline
Flye are repeated from the conventional Aye exercise, with the
exceptions outlined above.

Keys to the Lift
- You will want to remember to apply the movement in the
line of true-vertical ass opposed to the often applied outward
angle.
- Remember to keep the “pinkies-up” position in order to
facilitate the desired vertical angle of application.

Machine Flye — “Pec Deck”
The Machine Flye, also referred to as the “Pec-Deck”, provides
a flye movement in a variable-resistance (isokinetic contraction)
mode which provides for a different accentuation to be
exerted upon the fibers of the chest muscles. The utilization of
the pec-deck allows for horizontal plane of application versus
the direct vertical (free weight), and indirect vertical (cable machine),
variations of the flye movement.

The machine application provides an alleviation of the potential
stress that could be exerted upon the shoulders that is
associated with free-weight and cable, flye movements. However,
proper form must be applied in order to reduce the strain
upon the shoulders as the pec-deck application can in fact produce
greater stress upon the deltoid/pectoral tie-ins. The key to
achieving maximum benefit from the pec-deck application is to
work with light resistance. Frequently, trainees are induced into
using too much weight which results in a severe sacrifice in
proper movement methodology, which not only curbs growth and development, but could produce
strain upon the ligaments and tendons in the shoulder.

Movement Analysis

Proper Form Essential
It is imperative that the trainee utilize proper
exercise execution in order to achieve maximum
benefit from this highly-specialized variable-
resistance flye movement application. The
trainee would be well advised to
- Establish proper posture for the movement
application by maintaining an erect position
of the body with the head and back in contact
with the back rest. There is a tendency
to rock backwards and then spring forward
during the execution of the transition from
the eccentric to concentric phases of the
exercise in effort to gain leverage for the
lift. If you experience a rocking and springing
action during the performance of the
exercise you would be well-directed to reduce
the weight.
- The shoulders should be positioned wide
and held back throughout the entire execution
of the exercise. There is usually a
strong urge to hunch forward with the
shoulders in an almost subconscious effort
to employ the anterior deltoids into the
movement. Remember, this exercise is designed
to work the inner portion of the
chest not to provide opportunity to activate
the deltoids in the horizontal plane.
- The elbows should be positioned down and
secured snug against the forearm pads.
There is an almost unavoidable tendency to
raise the elbows during the concentric contraction
and as such intense concentration
will be required in order to avoid this flaw
in technique. Raising the elbows redirects
the accentuation of the movement from the
desired region of the inner portion of the
pectorals to the shoulders.
- The pressure should be provided by the
elbows. Frequently, trainees apply the pressure for the
movement application with their wrists; or, in some extreme
cases, with the palms of the hands. If the wrists and/or the
palms of the hands are used to provide the force for the
contraction there will be a resulting hunching forward action
of the shoulders which almost entirely erases the effectiveness
of the exercise upon the inner pecs and provides only
slight stimulation of the lateral portion of the chest.
- The elbows should be aligned with the lower part of the
chest. The biggest dilemma associated with the pec-deck exercise
is the one surrounding the position of the elbows in
relation to the chest. How high or low should they be in order
to provide the greatest benefit? Most often, the elbows
are positioned too high; that is, the seat has been placed too
low. If the elbows are position above the mid-point of the
chest the tendency will be to incorporate strong activation of
the shoulders during the eccentric contraction phase of the
movement. The higher the elbows, the more the shoulders
are encouraged to become involved during the eccentric
contraction which can easily result in ligament strain. Conversely,
if the elbows are position too low as a result of the
seat being placed too high, the tendency will be to apply a
hunching-of-the-shoulders action into the concentric contraction
phase of the movement which severely reduces the
effectiveness of the exercise.

Summary of Correct Exercise Execution
- Sit down on the provided seat of the pec-deck machine and
assume the correct preparatory posture by establishing a rigid
posture of the back: place the upper and lower back and
the back of the head against the back rest. You will want to
make certain to keep the head up and the shoulders back.
- While maintaining the correct preparatory posture reach out
and secure one of the forearm levers and bring it to a position
in front of the body. Once secured in the proper position reach
out and grasp the other forearm
pad and bring it in front of the body. The elbows should be aligned with the lower part of
the chest.
- Assume the correct positioning of the forearms upon the pads before initiating the eccentric
contraction phase of the movement. The forearms should be flush against the pads with the elbows
in strong contact with the pads.
- While maintaining proper posture initiate the eccentric phase of the movement by allowing the
pads to open. You will want to concentrate fully in order to overcome the forces of gravity that
will be pulling the plate stack downward and forcing the arms apart.
- You will need to resist the urge to lift the elbows off the pads in manner of incorporating support
from the anterior deltoid heads.
- Complete the eccentric contraction by slowly drawing the pads to the fully-extended position of
the pectoralis major. You will need to resist the strong urge to swing the arms open quickly in effort
to apply a springing effect at the conclusion of the lift in preparation of the following concentric
contraction.
- Concentrate fully on the inner portion of the pecs slowly begin the concentric contraction phase
of the movement by drawing the arms together. You will want to avoid the tendency of leaning
forward in effort to provide a straighter more direct line-of-application for the concentric phase.
It is important to keep the body well back on the back rest with the back and head in full contact
with the back rest and the shoulders in a straight-across posture in order to derive the greatest
benefit from the exercise. Remember, the movement application should be in a wide arc in order
to provide optimum activation of the inner region of the chest.
- Remember to apply a concentrated squeezing action at the conclusion of the concentric contraction
in order to provide maximal stimulation of the inner portion of the chest.

Keys to the Lift
- Keep the back and the posterior portion of the head in contact with the back rest throughout the
movement application.
- Concentrate on driving with the inner portion of the chest and not the shoulders.
- Establish and maintain elbow contact throughout the execution of both the concentric and eccentric
phases of the movement.
- Do not use any rocking or springing actions during the transition from the eccentric to the concentric
phase of the movement.

Cable Crossovers
A variation of the flye movement can be accomplished with the utilization of cables. The effort/
resistance relationship is not direct due to the cable/plate-stack arrangement of the machine.
The movement application is in an oblique plane while the direction of the resistance is in the truevertical
which places a different emphasis on the muscles.

Please note that you may have noticed trainees actually crossing-over the hands during the application
of this exercise; hence the name “crossover”. A general tendency with the crossover finish
position application is to experience high activation of the anterior deltoid region and as such, it is
recommended that the trainee apply the palms together finish position (as depicted to the left) approach
in order to garner the greatest accentuation of the chest muscles.

Movement Analysis

Pec/Delt Tie-ins
There is a greater accentuation of the area
of the deltoid/pectoral tie-ins and as a result
strong neural-impulsing is required in order to
provide stimulation of the desired muscles of
the chest and to de-emphasize the shoulderjoints.
The benefit of the cable application is
found in the added “cutting” quality that the
cables can provide.

Tendency to Emphasize Shoulders
There is a greater tendency to lead the
movement with the shoulders and to perform
the movement with a straight-line application.
It is essential that the trainee remember to apply
a wide sweeping (flye movement) application in
order to provide proper accentuation of the
pectorals. Due to the fact that the handle (effort
arm) and plate-stack (resistance) are not in direct association, there is a greater requirement to concentrate
fully in order to resist the temptation to apply a shortest-distance-between-two-points approach
to the movement application.

Importance of Correct Body Angle
It is important that the trainee position the body in such a position so as to emphasize the
squeezing action of the chest and not to rely upon anterior deltoid accentuation. Frequently, the trainee
will lean too far forward and hunch the shoulders. The chest becomes concave and actually protected
from exertion by the shoulders. It is essential that the body lean be slight and that the shoulders
are held back with the chest thrust forward in manner of applying proper emphasis on the area
of the chest in order to get the most out of this highly-specific movement.

Two Angles of Application
The movement can be applied in line with the body that is; with a slightly outward application or
it can be applied straight down (with pinkies up) in the direction of true-vertical. Either way, the emphasis
of the movement should be applied with the pinkies and not with the thumbs and forefinger
in order to accentuate the chest and to de-accentuate the shoulders during the movement application.
If the straight-down approach is taken you will want to make certain to avoid the tendency to hunch
the shoulders forward and to direct the impetus of the movement into the shoulders.

Avoid Elbow-flexion
There is a strong temptation to apply elbow-flexion during the concentric contraction phase of
the lift. Elbow-flexion provides a fulcrum for the lever arm reducing the amount of exertion that will
be experienced in the desired area of the chest. As well, elbow-flexion redirects the emphasis into the
shoulders further eliminating the chest from the movement execution. If you experience unavoidable
elbow-flexion, reduce the weight and concentrate on maintaining the correct stiff-arm application.

Squeeze the Pectorals Together
You will want to take advantage of the opportunity to squeeze the “pecs” together on this one as
the problem of having the dumbbells colliding with one another is eliminated with the use of the
cable handles. As well, you will want to utilize wrist hyperextension in effort to provide additional
emphasis upon the midline of the chest. The movement should be led with the chest muscles in order
to gain maximum benefit from the exercise and to reduce the strain that can be exerted upon the
inner portion of the elbows. You can begin the movement with a very slight application of elbowflexion
in order to reduce the pressure exerted upon the elbows during the initiation of the movement.
The arms are then extended during the application of the concentric contraction in order to
accentuate the chest and to de-emphasize the activation of the shoulders.

Pinkies First
At the completion of the concentric contraction, try to bring the pinkies together rather than the
thumbs. You will have to concentrate fully in order to resist the urge to pronate the hands downward
and to drive the thumbs towards one another. The pinkies first approach (rather than thumbs first)
will provide proper accentuation into the chest and discourage the unwanted incorporation of the
shoulders.

Summary of Correct Exercise Execution
- Stand midway between the posts of a cable crossover station and after selecting a light resistance
(one plate, no matter how strong when first introducing yourself to the movement) grasp a cable
in each hand.
- Assume the preparatory position for the movement by pulling the cables downward from their
overhead position until they are just above shoulder level (slight elbow flexion can be applied at
this point), and lean slightly (60-70 degrees relative to floor) forward. The general error with the
body lean is that too great an angle is applied.
- Initiate the concentric contraction phase of the movement pulling the handles in a downward
and outward (oblique) angle in front of the body. Remember to straighten the arms and to pull
with the onus of the exertion applied by virtue of strong muscular contraction of the inner upper
portion of the pectorals. Emphasizing the movement with the pinkies provides encouragement
of the muscles of the inner region of the chest to become highly-activated.
- Complete the concentric contraction phase by pulling the handles across the body until the
hands touch together. You will want to apply wrist extension in effort to accentuate the inner
portion of the chest and to provide for an increase in the ROM of the movement application.
- Pause for two counts and squeeze the chest forcefully at the fully-extended “finish” position before
initiating the eccentric contraction phase of the movement.
- Begin the eccentric contraction phase by allowing the handles to rise up and out in a natural arc.
You will need to resist the temptation to allow the weights to rise up too quickly.
- Complete the eccentric contraction by slowly drawing the weights to a halt as you would a set of
reigns. You will want to avoid the natural tendency to allow the weights to come up too fast and
too far above the shoulders in attempt to provide a “wind-up” effect for the subsequent concentric
contraction. As well, you will need to concentrate fully in order to resist the tendency to apply
elbow flexion at the top of the eccentric contraction in effort to apply leverage to the lift by
incorporating the shoulders into the movement application.

Keys to the Lift
- Apply slight body lean (about 60 to 70 degrees relative to the floor).
- Contract the resistance through the ROM by virtue of strong muscular contraction of the inner
portion of the “pecs”.
- Utilize a straight-arm position and resist the temptation to apply elbow flexion into the lift.
- Lead with the pinkies and not the thumbs in order to alleviate the activation of the shoulders
during the movement.
- Squeeze the chest at the conclusion of the concentric contraction.

There are several variations of the cable-crossover including the incline and decline bench cablecrossover
applications. The incline version accentuates the upper inner region of the chest while the
decline accentuates the inner lower region of the chest. You may experiment with these variations
later on but it is important to fully gamer the rudiments of correct movement methodology of the
conventional cross-over movement before attempting the incline and decline variations. Shoulder
strain can easily occur without proper exercise execution.