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706:– If external rotation occurs during the lift, the rotatory cuff muscles are activated. If the weight is lifted while the shoulder is in the externally rotated position, the anterior deltoid does all the work. In both cases, utilisation of the lateral deltoid is decreased to a great extent thereby defeating the purpose of the exercise.
181:
for the shoulder and chest respectively). Due to this leverage, fly exercises of all types have a large potential to damage the shoulder joint and its associated ligaments and the tendons of the muscles connecting to it. They should be done with caution and their effects first tested while using
661:
This movement, when the shoulder is kept in neutral rotation, primarily targets the middle head of the deltoid. The anterior (front) and posterior (back) heads of the deltoid will also co-contract to aid in the abduction function. If the shoulder is laterally (externally, outwardly) rotated, the
573:
In terms of glenohumeral movement, the posterior deltoid does not work alone, and is assisted by other muscles. If the shoulder is neutrally rotated (elbows pointing outward then towards the scapulae as they lift) the posterior deltoid will be assisted in this transverse extension by the lateral
520:
as a transverse adductor. Recordsetter World Record holder Jason
Faulkner (Incredible Faulk) is featured in a video Completing 47 lifts with 65 Lb. Dumbbells in 1 minute. This surpasses Eamonn Keane's Guinness Record by 1,200 Pounds for Most weight Incline fly lifted in 1 minute.
662:
anterior deltoid becomes the prime mover of the glenohumeral joint, the posterior deltoid de-activates, and the middle head assists. By bending at the waist or leaning against a bench, the line of pull created allows the lateral deltoid to be isolated to a higher degree.
665:
If repetitions are done explosively, it is possible for form to deteriorate and other muscles may come into play to do work instead of the deltoid, by generating upward and rotation momentum. The muscles which can be used to "cheat" in this movement are primarily the
589:
This fly, while it seems like an isolation movement, is actually a compound movement because it involves movement in a second joint: the scapulothoracic. The scapulae will retract (adduct) during this type of fly. The muscles that perform this function are the
658:, which is at or near the ground. The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.
653:
that terminates when the hands are at approximately shoulder height. Weights are lowered to the starting position, completing one "rep". When using a cable machine the individual stands with the coronal plane in line with the
352:
If using a cable machine, the body leans forward to counterbalance the weight moved, with the feet braced and the elbows are positioned slightly below shoulder height. The arms move the same arc as a bench fly, relative to the
648:
at the sides or in front of the body. Body is in a slight forward-leaning position with hips and knees bent a little. Arms are kept straight or slightly bent, and raised through an arc of movement in the
558:. This movement is the opposite of a chest fly. The exercise is performed with the torso parallel to the ground, facing down, with the hands in front of the face. Arms are moved through the
245:
The hands are usually brought out further than the elbows, in which case the flexors contract isometrically to inhibit undesired excess extension of the elbow. Muscles which do this are the
202:
as the dumbbell version. Using dumbbells for pectoral flies requires the use of stabilizer muscles associated with performing flies, when compared to performing flies with a
257:. The biceps may also play a limited role in shoulder flexion. The straighter the elbow is, the more stretch in these muscles. For safety, many avoid locking out the joint.
605:
will come into play and deemphasize the use of the aforementioned muscles that cross both joints, as the lats bypass the scapulae and attach directly to the lumbar fascia.
242:
in transverse flexion. If laterally (externally) rotated, the contribution of the deltoid is lessened and the pec major is strongly emphasized as the transverse adductor.
712:– Shoulder extension occurs when the elbows travel behind the shoulders during the lift. This movement, too, decreases the utilisation of the lateral deltoids.
1111:
586:. If the shoulder is externally rotated (elbows pointing towards the hips) then it will be assisted in this transverse abduction by the middle deltoid head.
173:
at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the
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129:
of the human body, including median (red), parasagittal (yellow), frontal or coronal plane (blue) and transverse or axial plane (green).
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In flies the shoulders are sometimes externally (laterally) rotated to point the elbows down to shift emphasis away from use of the
238:
to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the
198:. Flies can be performed supine, sitting or standing upright. When using a cable machine, the hands and arms move through the same
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The clavicular portion of the pectoralis major is targeted through incline flies, when the arms rise upward as they adduct.
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Flies can be performed using any weight that can be held in the hand. The simplest equipment to use is a
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718:– Using the hips or spine to generate momentum also lessens the emphasis on the lateral deltoids.
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If the lifter drops their elbows closer to their hips (rather than bringing them outward) the
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724:– Keeping the body totally straight increases the chances of the anterior deltoid being used.
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This puts stress on joints which can lead to injury. Instead keep a slight bend in elbows.
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612:; the machine is next to the shoulder opposite the muscle being worked (in line with the
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which perform a stabilized version of the movement while allowing people to sit upright.
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206:. Flies can also be performed with body weight by doing gymnastic ring chest flies.
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of the shoulder. The movement starts with the arms straight, and the hands holding
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very light weights; which are gradually incremented after more strength is gained.
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1032:"Want Bigger Shoulders ASAP? Make Lateral Raises Your Next Workout Staple"
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to the floor, then returning to the starting position and repeating.
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is reached), then returned to the starting position and repeated.
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in an arc until parallel to the ground (or the limit of the
264:, starting weights extended above the chest, meeting at the
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829:"Chest Exercises – Pushups, Chest Presses and Chest Flies"
674:, both of which elevate and upwardly rotate the scapulae.
268:. The arms are lowered through an arc passing through the
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is kept at a constant angle. Flies are used to work the
1001:
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995:
1080:– a bodyweight, compound alternative to a reverse fly.
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This exercise can be done using other implements than
992:
914:"Build a Big Chest: The Best Chest Workout for Mass"
194:, though the exercise can also be performed using a
49:. Unsourced material may be challenged and removed.
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879:
608:A variation involves sitting upright and using a
260:The movement is performed lying on the back on a
1763:
1752:(c) – compound exercise, (i) – isolated exercise
859:"Chest Flys – Useless Exercise Or Mass Builder?"
1119:
876:
1105:
931:
1086:– a compound alternative to a shoulder fly.
774:"6 Exercise Machines You Should Do Without"
169:. Because these exercises use the arms as
1112:
1098:
1068:– a compound alternative to a reverse fly.
988:The Complete Guide to Side Lateral Raises
109:Learn how and when to remove this message
1062:– a compound alternative to a chest fly.
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213:
120:
1074:– the machine version of the chest fly.
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291:. There are also machines such as the
272:, terminating when the arm is roughly
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749:"Pectoral Fly Weightlifting Exercise"
323:Butterfly machine fly (pec deck) end
47:adding citations to reliable sources
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728:Arms locked out at extension –
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34:needs additional citations for
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1:
1007:"Common Lateral Raise Errors"
964:"Cable One Arm Lateral Raise"
889:"Dumbbell Rear Lateral Raise"
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704:External rotation of shoulder
670:and the upper fibers of the
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475:Incline dumbbell fly start
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16:Strength training exercise
1772:Weight training exercises
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722:Complete upright position
369:Cable crossover fly start
939:"Dumbbell Lateral Raise"
487:Incline dumbbell fly end
236:pectoralis major muscles
804:"How to Do a Chest Fly"
541:bent-over lateral raise
451:Incline cable fly start
393:Crossover w/bands start
381:Cable crossover fly end
1353:Close-grip bench press
716:Throwing the weight up
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234:) primarily works the
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145:exercise in which the
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628:Dumbbell shoulder fly
627:
463:Incline cable fly end
417:Lying cable fly start
405:Crossover w/bands end
217:
124:
1662:Side-lying leg raise
1407:Abdomen and obliques
1333:Reverse grip push-up
43:improve this article
1703:Bodyweight exercise
429:Lying cable fly end
58:"Fly" exercise
1713:Muscle hypertrophy
1655:(inside of thighs)
1518:Dirty dog exercise
1359:Close grip push-up
710:Shoulder extension
630:
499:Twisting fly start
335:Dumbbell fly start
220:
218:Dumbbell chest fly
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1759:
1758:
1738:Flywheel training
1732:List of exercises
1549:(front of thighs)
1377:Triceps extension
1277:handstand push-up
1121:Strength training
918:jackedfactory.com
668:serratus anterior
636:(also known as a
539:(also known as a
266:midsagittal plane
143:strength training
127:anatomical planes
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835:. Archived from
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574:rotators of the
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511:Twisting fly end
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1728:Weight training
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1289:Rear delt raise
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698:Common errors
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60: –
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54:Find sources:
48:
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38:
37:
32:This article
30:
26:
21:
20:
1708:Calisthenics
1698:Bodybuilding
1618:Good-morning
1471:Good-morning
1180:(upper back)
1040:. Retrieved
1038:. 2020-08-11
1036:Men's Health
1035:
1026:
1014:. Retrieved
1010:
983:
971:. Retrieved
967:
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946:. Retrieved
942:
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921:. Retrieved
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862:
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841:. Retrieved
837:the original
832:
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811:. Retrieved
807:
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786:. Retrieved
782:the original
778:Men's Health
777:
768:
756:. Retrieved
752:
743:
727:
721:
715:
709:
703:
664:
660:
640:) works the
637:
634:shoulder fly
633:
631:
607:
600:
588:
576:rotator cuff
572:
551:) works the
548:
544:
540:
537:inverted fly
536:
534:
525:Inverted fly
515:
438:
351:
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259:
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231:
228:pectoral fly
227:
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138:
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132:
105:
99:October 2015
96:
86:
79:
72:
65:
53:
41:Please help
36:verification
33:
1723:Plyometrics
1483:Pelvic lift
1301:Upright row
1267:Front raise
1248:(shoulders)
1157:Machine fly
1139:Bench press
1084:Upright row
1072:Machine fly
1060:Bench press
923:10 December
868:10 December
843:10 December
813:10 December
788:10 December
758:10 December
584:teres minor
545:reverse fly
309:machine fly
285:kettlebells
179:bench press
1681:Calf raise
1597:Hamstrings
1547:Quadriceps
1451:Lower back
1396:Wrist curl
1321:Bicep curl
1229:Supine row
1217:Seated row
1078:Supine row
1042:2023-08-28
1016:1 February
973:1 February
948:1 February
898:1 February
808:fitday.com
735:References
529:See also:
307:Butterfly
283:, such as
251:brachialis
240:deltoideus
167:upper body
157:while the
69:newspapers
1653:Adductors
1630:Leg press
1574:Leg press
1524:Leg press
1422:Leg raise
1409:(abdomen)
1371:Push-down
1273:Headstand
1261:Face pull
1235:Face pull
1205:Pull-down
1199:Muscle-up
1178:trapezius
1145:Chest fly
1130:Pectorals
1123:exercises
833:about.com
753:AZCentral
672:trapezius
596:trapezius
592:rhomboids
553:posterior
281:dumbbells
224:chest fly
210:Chest fly
186:Equipment
125:The main
1766:Category
1694:See also
1624:Leg curl
1612:Deadlift
1562:Deadlift
1512:Deadlift
1498:buttocks
1465:Deadlift
1388:Forearms
1246:Deltoids
1054:See also
1011:exrx.net
968:exrx.net
943:exrx.net
893:exrx.net
594:and the
568:shoulder
293:pec deck
274:parallel
253:and the
192:dumbbell
1344:Triceps
1327:Chin-up
1211:Pull-up
1193:Chin-up
1163:Push-up
1132:(chest)
646:weights
566:of the
556:deltoid
435:Incline
232:pec fly
165:of the
163:muscles
83:scholar
1749:Legend
1673:Calves
1606:Bridge
1556:Bridge
1506:Bridge
1459:Bridge
1434:Sit-up
1416:Crunch
1312:Biceps
1255:Bridge
656:pulley
578:: the
249:, the
171:levers
85:
78:
71:
64:
56:
1642:Squat
1636:Lunge
1586:Squat
1580:Lunge
1536:Squat
1530:Lunge
1440:Squat
1275:into
547:, or
355:torso
262:bench
159:elbow
141:is a
90:JSTOR
76:books
1496:and
1494:Hips
1176:and
1174:Lats
1018:2018
975:2018
950:2018
925:2014
900:2018
870:2014
845:2014
815:2014
790:2014
760:2014
632:The
582:and
535:The
222:The
177:and
149:and
147:hand
139:flye
62:news
1743:Gym
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