Fly Against Chains

Muscles worked

Setup

1. Stand facing the side of a flat bench and place your palms on the surface, positioned slightly wider than shoulder-width.
2. Step your feet back until your body is at a 45-degree angle, maintaining a straight line from your head to your heels.
3. Engage your core and glutes to stabilize your torso, and keep a slight, fixed bend in your elbows.

How to do it

1. Inhale and slowly allow your hands to slide or pivot outward toward the ends of the bench, lowering your chest toward the surface in a wide arc.
2. Lower yourself until you feel a deep stretch in your chest, ensuring your elbows do not drop below the level of the bench.
3. Exhale and squeeze your chest muscles to pull your hands back toward the center, returning to the starting position with a controlled tempo.
4. Maintain a 3-1-1-0 tempo (3 seconds down, 1 second stretch, 1 second squeeze, 0 seconds rest).

Form checklist

• Keep the elbows at a fixed angle; do not turn the movement into a close-grip push-up.
• Avoid arching or sagging the lower back by keeping the navel pulled toward the spine.
• Ensure the movement occurs at the shoulder joint, not the elbows or wrists.
• Keep your neck neutral by looking at a spot slightly in front of the bench.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to hug a large barrel as you bring your hands together.
• At the top of the movement, actively protract your shoulders slightly to maximize the contraction of the serratus anterior and inner pectorals.

Make it harder

• Elevate your feet on a second bench or a stable platform to increase the amount of body weight shifted onto the upper body.
• Incorporate a '1.5 rep' style by going all the way down, coming halfway up, going back down, and then finishing the full rep.

Frequently asked

What muscles does the fly against chains work?

The fly against chains primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the fly against chains?

The fly against chains requires no equipment — just your body weight.

Is the fly against chains good for beginners?

The fly against chains is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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