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717:– 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.
192:
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
672:
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
584:
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
531:
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.
673:
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.
676:
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
600:
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
669:, 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.
664:
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
363:
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
659:
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
569:. 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
256:
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
1122:
213:
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
268:. 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.
616:
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.
253:
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.
723:– Shoulder extension occurs when the elbows travel behind the shoulders during the lift. This movement, too, decreases the utilisation of the lateral deltoids.
597:. 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.
184:
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
784:
1115:
839:
1108:
140:
of the human body, including median (red), parasagittal (yellow), frontal or coronal plane (blue) and transverse or axial plane (green).
1782:
1742:
527:
In flies the shoulders are sometimes externally (laterally) rotated to point the elbows down to shift emphasis away from use of the
249:
to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the
209:. Flies can be performed supine, sitting or standing upright. When using a cable machine, the hands and arms move through the same
119:
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328:
53:
57:
450:
The clavicular portion of the pectoralis major is targeted through incline flies, when the arms rise upward as they adduct.
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627:), and the hand moves through the transverse plane across the front of the body at approximately eye level.
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246:
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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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729:– 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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735:– 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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623:; 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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217:. 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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1043:"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
275:, starting weights extended above the chest, meeting at the
840:"Chest Exercises – Pushups, Chest Presses and Chest Flies"
685:, both of which elevate and upwardly rotate the scapulae.
279:. The arms are lowered through an arc passing through the
172:
is kept at a constant angle. Flies are used to work the
1012:
1010:
1008:
1006:
1091:– a bodyweight, compound alternative to a reverse fly.
290:
This exercise can be done using other implements than
925:"Build a Big Chest: The Best Chest Workout for Mass"
205:, though the exercise can also be performed using a
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60:. Unsourced material may be challenged and removed.
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619:A variation involves sitting upright and using a
271:The movement is performed lying on the back on a
1763:(c) – compound exercise, (i) – isolated exercise
870:"Chest Flys – Useless Exercise Or Mass Builder?"
1116:
8:
1097:– a compound alternative to a shoulder fly.
785:"6 Exercise Machines You Should Do Without"
180:. Because these exercises use the arms as
1123:
1109:
1101:
1079:– a compound alternative to a reverse fly.
999:The Complete Guide to Side Lateral Raises
120:Learn how and when to remove this message
1073:– a compound alternative to a chest fly.
1085:– the machine version of the chest fly.
751:
687:
452:
370:
308:
302:. There are also machines such as the
283:, terminating when the arm is roughly
760:"Pectoral Fly Weightlifting Exercise"
7:
334:Butterfly machine fly (pec deck) end
58:adding citations to reliable sources
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739:Arms locked out at extension –
45:needs additional citations for
1:
1018:"Common Lateral Raise Errors"
975:"Cable One Arm Lateral Raise"
900:"Dumbbell Rear Lateral Raise"
715:External rotation of shoulder
681:and the upper fibers of the
1799:
539:
486:Incline dumbbell fly start
27:Strength training exercise
1783:Weight training exercises
1701:
733:Complete upright position
380:Cable crossover fly start
950:"Dumbbell Lateral Raise"
498:Incline dumbbell fly end
247:pectoralis major muscles
815:"How to Do a Chest Fly"
552:bent-over lateral raise
462:Incline cable fly start
404:Crossover w/bands start
392:Cable crossover fly end
1364:Close-grip bench press
727:Throwing the weight up
640:
245:) primarily works the
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156:exercise in which the
141:
639:Dumbbell shoulder fly
638:
474:Incline cable fly end
428:Lying cable fly start
416:Crossover w/bands end
228:
135:
1673:Side-lying leg raise
1418:Abdomen and obliques
1344:Reverse grip push-up
54:improve this article
1714:Bodyweight exercise
440:Lying cable fly end
69:"Fly" exercise
1724:Muscle hypertrophy
1666:(inside of thighs)
1529:Dirty dog exercise
1370:Close grip push-up
721:Shoulder extension
641:
510:Twisting fly start
346:Dumbbell fly start
231:
229:Dumbbell chest fly
142:
1770:
1769:
1749:Flywheel training
1743:List of exercises
1560:(front of thighs)
1388:Triceps extension
1288:handstand push-up
1132:Strength training
929:jackedfactory.com
679:serratus anterior
647:(also known as a
550:(also known as a
277:midsagittal plane
154:strength training
138:anatomical planes
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16:(Redirected from
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1610:(back of thighs)
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846:. Archived from
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791:. Archived from
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614:latissimus dorsi
585:rotators of the
571:transverse plane
529:anterior deltoid
522:Twisting fly end
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358:Dumbbell fly end
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241:(abbreviated to
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164:move through an
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1739:Weight training
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1300:Rear delt raise
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850:on 7 April 2015
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1579:Leg extension
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795:on 2014-10-06
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709:Common errors
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71: –
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65:Find sources:
59:
55:
49:
48:
43:This article
41:
37:
32:
31:
19:
1719:Calisthenics
1709:Bodybuilding
1629:Good-morning
1482:Good-morning
1191:(upper back)
1051:. Retrieved
1049:. 2020-08-11
1047:Men's Health
1046:
1037:
1025:. Retrieved
1021:
994:
982:. Retrieved
978:
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957:. Retrieved
953:
944:
932:. Retrieved
928:
919:
907:. Retrieved
903:
877:. Retrieved
873:
864:
852:. Retrieved
848:the original
843:
834:
822:. Retrieved
818:
809:
797:. Retrieved
793:the original
789:Men's Health
788:
779:
767:. Retrieved
763:
754:
738:
732:
726:
720:
714:
675:
671:
651:) works the
648:
645:shoulder fly
644:
642:
618:
611:
599:
587:rotator cuff
583:
562:) works the
559:
555:
551:
548:inverted fly
547:
545:
536:Inverted fly
526:
449:
362:
289:
270:
255:
242:
239:pectoral fly
238:
234:
232:
200:
149:
145:
143:
116:
110:October 2015
107:
97:
90:
83:
76:
64:
52:Please help
47:verification
44:
1734:Plyometrics
1494:Pelvic lift
1312:Upright row
1278:Front raise
1259:(shoulders)
1168:Machine fly
1150:Bench press
1095:Upright row
1083:Machine fly
1071:Bench press
934:10 December
879:10 December
854:10 December
824:10 December
799:10 December
769:10 December
595:teres minor
556:reverse fly
320:machine fly
296:kettlebells
190:bench press
1692:Calf raise
1608:Hamstrings
1558:Quadriceps
1462:Lower back
1407:Wrist curl
1332:Bicep curl
1240:Supine row
1228:Seated row
1089:Supine row
1053:2023-08-28
1027:1 February
984:1 February
959:1 February
909:1 February
819:fitday.com
746:References
540:See also:
318:Butterfly
294:, such as
262:brachialis
251:deltoideus
178:upper body
168:while the
80:newspapers
1664:Adductors
1641:Leg press
1585:Leg press
1535:Leg press
1433:Leg raise
1420:(abdomen)
1382:Push-down
1284:Headstand
1272:Face pull
1246:Face pull
1216:Pull-down
1210:Muscle-up
1189:trapezius
1156:Chest fly
1141:Pectorals
1134:exercises
844:about.com
764:AZCentral
683:trapezius
607:trapezius
603:rhomboids
564:posterior
292:dumbbells
235:chest fly
221:Chest fly
197:Equipment
136:The main
18:Chest fly
1777:Category
1705:See also
1635:Leg curl
1623:Deadlift
1573:Deadlift
1523:Deadlift
1509:buttocks
1476:Deadlift
1399:Forearms
1257:Deltoids
1065:See also
1022:exrx.net
979:exrx.net
954:exrx.net
904:exrx.net
605:and the
579:shoulder
304:pec deck
285:parallel
264:and the
203:dumbbell
1355:Triceps
1338:Chin-up
1222:Pull-up
1204:Chin-up
1174:Push-up
1143:(chest)
657:weights
577:of the
567:deltoid
446:Incline
243:pec fly
176:of the
174:muscles
94:scholar
1760:Legend
1684:Calves
1617:Bridge
1567:Bridge
1517:Bridge
1470:Bridge
1445:Sit-up
1427:Crunch
1323:Biceps
1266:Bridge
667:pulley
589:: the
260:, the
182:levers
96:
89:
82:
75:
67:
1653:Squat
1647:Lunge
1597:Squat
1591:Lunge
1547:Squat
1541:Lunge
1451:Squat
1286:into
558:, or
366:torso
273:bench
170:elbow
152:is a
101:JSTOR
87:books
1507:and
1505:Hips
1187:and
1185:Lats
1029:2018
986:2018
961:2018
936:2014
911:2018
881:2014
856:2014
826:2014
801:2014
771:2014
643:The
593:and
546:The
233:The
188:and
160:and
158:hand
150:flye
73:news
1754:Gym
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298:or
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148:or
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56:by
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