Everything about Fly Exercise totally explained
A
fly (or
flye) is a
strength training exercise in which the
hand and
arm move through an
arc while the
elbow is kept at a constant angle. Flies are used to work the
muscles of the
upper body. Because these exercises use the arms as
levers 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
military press and
bench press for the shoulder and chest respectively).
Equipment
Flies can be performed using any weight that can be held in the hand. The simplest equipment to use is a
dumbbell, though they can also be performed using a
cable machine and sitting or standing upright. When using a cable machine, the hands and arms move through the same
anatomical plane as the dumbbell version.
Shoulder fly
The shoulder fly (also known as a lateral raise) works the
deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding
weights at the sides or in front of the body. Arms are kept straight or slightly bent, and raised through an arc of movement in the
coronal plane 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
pulley, 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.
Inverted fly
The inverted fly (also known as a bent-over lateral raise) works the
posterior deltoid. 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
transverse plane in an arc until parallel to the ground (or the limit of the
range of motion of the
shoulder) is reached, then returned to the starting position and repeated. A variation involves sitting upright and using a
cable machine; the machine is next to the shoulder opposite the muscle being worked (in line with the
coronal plane), and the hand moves through the transverse plane across the front of the body at approximately eye level.
Chest fly
The chest or pectoral fly works the
pectoral muscles, as well as the
biceps and
deltoid to a lesser extent. The movement is performed lying on the back on a
bench, starting weights extended above the chest, meeting at the
midsagittal plane. Arms are kept straight or slightly bent, and are lowered through an arc passing through the
transverse plane, terminating when the arm is roughly
parallel to the floor, then returning to the starting position and repeating. If using a cable machine, the body leans forward to counterbalance the weight moved, with the feet braced. The arms move the same arc as a bench fly, relative to the
torso.
Further Information
Get more info on 'Fly Exercise'.
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