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Pectoral fly exercises isolate your chest muscles. You can vary your chest workouts using a rotation that includes chest fly machines and free weights. Cable machines or dumbbells allow you to add incline and decline fly angles to the exercise, which typically call for a significantly lighter weight than compound lifts. They can be a productive addition to the basic lifts in your weightlifting workouts.
Pectoral fly exercises are isolation lifts. Whereas compound lifts use multiple muscle groups and multiple joints, isolation lifts focus on a single muscle and joint group. Variations of pectoral fly exercises isolate your chest muscles by keeping your arms extended throughout the lift.
Basic Pectoral Fly
Try the seated pectoral fly machine at a gym. For dumbbell pectoral fly exercises, lie on a flat bench and choose weights much lighter than you use for dumbbell bench press. Use a comfortable range of motion for your shoulders and keep your arms extended throughout. Start with your arms out from your shoulders, then move the dumbbells toward each other in an arc that meets about an arm's length above your chest. Start with three sets of 10 repetitions and adjust your weights and workout as you become more comfortable.
Intermediate Chest Workouts
As a beginner, you might have learned basic pectoral fly exercises in place of your primary chest lift. As you level up to intermediate strength training, you'll be ready to develop the stamina for working a particular muscle group through multiple sets on multiple lifts in each of your workouts. Adopt variations such as incline and decline pectoral fly exercises. These lifts will use similar form to a basic dumbbell fly exercise, but at a slightly different angle to emphasize the upper and lower sections of your chest muscles.
Advanced Pectoral Fly Workouts
As you advance toward the chest workouts of elite athletes and bodybuilders, your body will be ready for increased intensity in your workouts. Pectoral fly exercises will never be one of the heaviest lifts in your workout, but you'll be able to increase the repetitions and pace in your workouts. Pectoral fly exercises can continue to challenge you when performed as a component of supersets and pyramid workouts. The more of these tactics you learn and add to your routine, the more productive your workouts will be in the long run.
Consult your doctor before making any significant changes to your physical activity level. Ask a professional trainer for in-person instruction when you learn new exercise equipment or techniques.