The Chest Fly is a Chest exercise with variations appropriate for all phases of a strength program. This movement has a high range of motion through horizontal GH Joint - Abduction .
Starting Position:
Patient typically lies supine on a weight-bench
A weight is grasped in each hand and held with arms straight towards the ceiling
The Chest Fly is then performed drawing the hands apart through Horizontal GH Joint - Abduction . Progressive GH Joint - External Rotation can be added to the movement to promote stretch in the Pectoralis Major and quality joint arthrokinematics.
Banded- performed as either an isometric contraction or isotonic movement against the resistance of a band
Unilateral- suited to address asymmetries if present and better emphasise the Core
Hand Behind Head - cues better posture of the Scapula and Thoracic Spine
Inclination- the greater the incline of the torso the more Pectoralis Minor involvement
Alternate Surfaces:
Exercise Ball
Foam Roll (longitudinally placed under spine)
Medicine Ball - placed on bench between Scapula to emphasise Thoracic - Extension and Chest range
The following exercises can be used as a regression if Chest Flyes exceed the capacity of the patient:
Isometric Chest Squeezes - isometric exercise that isolates Chest
Chest Press Machine - rudimentary horizontal push machine
Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core
Push-Up - bodyweight isotonic horizontal push exercise
Incline DB Bench Press - unilaterally loaded Bench variation on variable incline
The following exercises may be used as a progression to the Chest Fly once proficiency is achieved:
Medball Pullover Throw - plyometric Pullover variation
Medicine Ball Chest Press - plyometric horizontal pressing motion, often sports relevant