Lying Fly

A foundational chest isolation exercise. Lying on a bench provides stability, allowing for a deep stretch and focused contraction of the pecs.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a flat bench. Hold dumbbells with a neutral grip and slight elbow bend. Retract your scapula and plant your feet.

Instructions

1. Lower the weights in a wide arc until you feel a chest stretch.
2. Bring the weights back together using your pectorals.
3. Squeeze hard at the peak.
4. Maintain the elbow angle.
5. Control the tempo.

Common Mistakes

1. Bending elbows too much.
2. Crashing the weights.
3. Overstretching at the bottom.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.