1. Mass of Muscle
To do a supine chest fly, lift weight in a controlled fashion with a full range of movement. The movement takes time to master but can quickly increase chest size, mass and density. Genetics predisposes some men to have a larger chest than others but supine chest flies can max out your potential. There really should be no changes whether you are a man or a woman. Women are genetically unable to bulk up in most cases. Men will build larger chests, while women can lift and tone. Chest flies will give a lifted look and tone up the excess fatty look that pokes out of the edge of a bra.
2. Proper Form 101
To do a dumbbell chest fly, lie on a flat bench. Start with your arms straight up like you're reaching for the ceiling. Your palms should face each other. Keep the arms level with the shoulders being careful not to move toward the head or feet. Lower the weights down slowly, still keeping the palms facing each other. Bend the elbows slightly to reduce strain as you come to the bottom of the movement. Stop at the height of the bench and hold until you feel a good stretch in the chest. Lift the weights in a wide arc with a bear hug. Concentrate on pushing your lower back into the bench to avoid injury on the up movement. Flex the chest muscles when you have come back to the starting position. Breathe out when you're bringing the weight up and breathe in on the starting position. Use lighter weight until the form is solid. If you get into trouble with a heavier weight, bring the arms back down as gradually as possible and drop the weight on the floor.
3. Tidbits of Training
Do no more than four sets. Don't rest more than three minutes between sets. Adjust the weight appropriately. If you rest longer, the body does not try to create more muscle fiber. The key is to work the muscle slightly fatigued. Work from 15 to eight repetitions each set. You can also start with heavier weight and move from eight to 15 reps. Make sure you are fully warmed up with some cardio. Stretch between each repetition. You should be giving at least one or two days of rest between each chest workout. Eat plenty of protein and get a good amount of sleep. Add an advanced variation by doing the flies on a balance ball. This will challenge your stabilizer muscles, giving you a better workout overall.
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