Half Chest Fly
Target your chest with Half Chest Flys. Build strength and definition with controlled movements and targeted muscle engagement!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by selecting a pair of dumbbells or setting up a cable machine with handles at about chest height.
2. Stand with your feet shoulder-width apart. If using dumbbells, start with a slight bend in your knees for stability. If using a cable machine, you may want to adopt a staggered stance for balance.
3. Grasp the dumbbells or cable handles with a neutral grip (palms facing forward if using dumbbells, palms facing each other if using cables).
4. Slightly bend the elbows to create a soft arc - this will be maintained throughout the exercise.
5. Start with the weights together in front of your chest.
6. Slowly open your arms, moving them out to the sides in a wide arc until you feel a stretch across the chest or your arms are parallel to the floor. This is the "half" part of the fly, as you're not moving to a full extension.
7. Engage your chest muscles to reverse the motion, bringing the weights back together in front of your chest.
8. Perform the desired number of repetitions, keeping the movements controlled and avoiding using momentum.
Ensure that the motion is smooth and controlled throughout the exercise, focusing on the contraction of the chest muscles. Avoid dropping the elbows during the movement and keep the tension on the chest throughout the range of motion.
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