How to perform Barbell Chest Fly with proper form
Setup
- Equipment: Use a flat bench and a barbell.
- Positioning: Lie down on your back on the bench, feet flat on the floor or on the bench.
Grip
- Hand Placement: Hold the barbell with hands slightly wider than shoulder-width apart.
- Grip Type: Use an overhand grip (palms facing forward).
Starting Position
- Elbows: Extend your arms above your chest, keeping a slight bend in your elbows.
- Barbell Position: The barbell should be directly above your chest.
Execution
-
Lowering Phase:
- Slowly lower the barbell out to the sides, maintaining the slight bend in your elbows.
- Aim for a stretch in your chest without letting your elbows drop too low.
-
Bottom Position:
- Stop when your elbows are level with your chest or slightly below, ensuring you feel a stretch.
-
Lifting Phase:
- Raise the barbell back to the starting position, following the same path.
- Maintain control and do not let the weights crash together at the top.
Tips
- Breathing: Inhale while lowering the barbell and exhale while lifting it.
- Focus on Movement: Engage your chest muscles throughout the entire movement.
- Avoid Excessive Weight: Prioritize form over weight to prevent injury.
Common Mistakes
- Dropping elbows too low, risking shoulder strain.
- Lifting too much weight, leading to improper form.
- Swinging the barbell instead of controlled movement.
Conclusion
The barbell chest fly is effective for targeting pectoral muscles when performed with the correct form. Ensure to maintain control throughout the exercise for maximum benefit and safety.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest