Chest Flys

Chest flys are a great way to work your chest. The movement allows you to stretch your chest at a range of motion you feel comfortable with and then squeeze against the stretch allow you to move the weight effectively. Isolating your chest in this manner allows you to really focus the movement and get the most benefit from it.

Start lying back on the bench. Roll your shoulder down and back to pack them into place. Once your shoulder are set, engage your lats so you can safely fly your arms laterally to stretch your chest. Once you feel a good stretch in your chest, squeeze your pecs to move the weight back to the starting position.

Chest Flys


Chest Flys

Chest, Tricep, & Shoulder Workout

The following workout is designed to stimulate an increase the lean muscle and strength of the chest, shoulders, and triceps muscles. It should be used as a single piece of a complete program in order for a trainee to accomplish their total-body goals. Keep in mind that while this workout may be great for many people- individual goals and current level of fitness are all factors in deciding whether or not to attempt this workout. Some people may not be fit enough to conduct this workout—alternatively some people may need to push themselves even harder to reach their goals.

The Warm-up

Begin with brisk walking (3.5-4.5mph) on an inclined (2-4%) treadmill for 5-10min

Next perform two sets of a seated Dumbell Shoulder Press for 15 repetitions each set. Select a weight light enough for you to perform the 15 repetitions without reaching momentary muscle failure. Rest 30 seconds and then perform another set of 15 reps.

The Workout

Perform the following exercises as listed. Complete all sets of each movement before moving to the next exercise. For warm-up sets select a weight for which you can perform the prescribed number of repetitions without reaching muscle failure. For the working sets, use a weight that causes muscle failure within the given rep-range.

If you reach muscle failure in a prescribed range of 3-5 reps you need to rest about 3-5minutes before moving on to your next set. Reaching failure in a range of 6-10 reps general requires rest for 60-120 seconds before attempting another set. Sets that prescribe 12-20 reps require rest for 30-60 seconds between sets.

Work hard and select weight heavy enough to reach muscle failure as prescribed!

DB Shoulder Press – 1x warm-up set for 10-12, 2x working sets of6-8

BB Bench Press – 2x warm-up sets for 10-12, 3×4-6

Cable Chest Fly – 3×8-10

Tricep Dips – 3×8-10 (add weight using a belt if you need more of a challenge, or use the assist machine if you are unable to perform dips at all)

Cable Tricep Extension – 3×10-12

DB Lateral Raises – 3×10-12

The Finisher

Do three sets of push-ups to failure, resting only 30 seconds between sets.


Ingesting fast-digesting protein and carbohydrates immediately post-workout will help muscles begin their recovery faster and improve the rate of strength and lean gains. Having another meal with protein and carbs 1.5-2 hours post-workout will additionally help your strength and lean muscle growth, as part of your comprehensive nutrition program.