Bench Lying Weighted Chain Fly

• Chains (weighted or adjustable as needed)

Starting Position:

1. Lie on the Bench: Position yourself on a flat bench with your back flat and feet firmly planted on the ground or resting on the bench for stability.

2. Hold the Chains: With a chain in each hand, extend your arms straight up above your chest. Your palms should be facing each other, and the chains should hang towards the floor.

Movement Instructions:

1. Lowering Phase:

   • Slowly lower the chains out to the sides in a wide arc. Keep a slight bend in your elbows to protect your joints.

   • Lower the chains until they are at shoulder level or slightly below, feeling a stretch across your chest.

2. Returning Phase:

   • Reverse the motion by bringing your arms back together above your chest in a controlled manner.

   • Squeeze your chest muscles at the top of the movement.

Key Points:

• Controlled Motion: Perform each phase of the exercise slowly to maintain control and maximize muscle engagement.

• Breathing: Exhale as you lift the chains back to the starting position and inhale as you lower them.

• Posture: Keep your back flat against the bench throughout the exercise to avoid arching.

Tips for Beginners:

• Start with lighter chains to master the form before increasing weight.

• Focus on the motion rather than the weight; proper technique is crucial for effectiveness and safety.

Recommended Repetitions:

• Aim for 8-12 repetitions for 3 sets, resting for 60-90 seconds between sets. Adjust as necessary based on your comfort and strength level.