Chest flies can improve everything from posture to upper body range of motion.

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Chest exercises can improve everything from posture to upper body range of motion.

Namely, chest flies.

woman sweating in the gym

certified functional strength coach and founder ofBodyRox

Experts in This Article

certified functional strength coach and founder ofBodyRox

What are chest flies?

(Think:Cable crossovers.)

The reason chest flies are so beneficial is because of their mechanics.

Woman walking on a treadmill at the gym.

Select your weights

Remember: less is more.

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Begin the lift

Extend your arms above your head making sure your dumbbells are facing each other.

Expanding on that, Vesco says not to be afraid (or ashamed) of a lighter lift.

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certified functional strength coach and founder ofBodyRox

It should feel good!

Be sure to keep just a slight bend in your elbows, she says.

The more they bend, the more youll turn your chest fly into a chest press.

Healthy female training in the gym, performing a hip thrust.

Try three counts to lower the weights, and one to two counts to bring them back up.

Doing so will help you find cadence with the movement.

There is certainly no right or wrong answer here, only the variation that feels best in your body.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

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