How to Do Flys

Pumping up with flies in weightlifting. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Works chest & anterior deltoid
Arms straight out from chest
Keep shoulders down
Bring weights around

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Now, I'd like to show you how to do flies. Flies are an excellent way to strengthen your chest. Most of the work you're going to be doing is going to be working primarily the chest but there is some anterior deltoid, the front of your shoulder, involved in this movement. Adjust your seat height making sure that when you sit down on this machine that your arms are straight out from your chest. Keeping your shoulders down, your chest out, your chin up, look straight ahead. And just like you're hugging a tree, bring the weights around as you exhale, inhale on the return. Exhale, inhale on the return. Maintain proper form, stay in control of the weights at all times. Notice I'm not jerking, slinging the weights. Return to the starting position. Just remember, keep your feet firmly planted on the floor, hands straight out from your chest, stay in control, maintain proper form. Now that I've finished, now you have seen how exactly to do chest flies.

How to Do Flys Video

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