Chest Fly
These notes combine advice from 13 reviewed passages across 6 workouts.
Overview
Section titled “Overview”The chest fly uses an opening-and-closing arm path at chest level. In the ring version, a forward body angle places load on the chest. [2] [5] [6]
Ring setup
Section titled “Ring setup”Set the suspension rope around abdominal height, with a slight downward adjustment if needed for the angled position. Begin with the body leaning forward roughly 20 to 30 degrees. In the initial setup, place the other foot behind you for support while the rings hold the inclined position. [1] [4] [5]
Adjust the forward lean according to the load. If the chest does not bear the weight, increase the angle until the chest is clearly working. [2]
Arm position and range
Section titled “Arm position and range”Open the arms to the sides and bring them together in front at chest height. Keep the arms parallel and softly curved, with only a slight bend at the elbows. [2] [6] [9] [10]
During the initial ring setup, lower only to about abdominal level. Going farther down makes the chest fly much harder in that setup. [3]
A separate ring set used the full assigned lower range. For that version, engage the glutes throughout the descent and continue to avoid excessive elbow bending. [10]
Band-resisted variation
Section titled “Band-resisted variation”Keep the band-resisted chest-opening movement at chest level. Open to about 150 degrees, stopping short of a full 180-degree spread, and then close from that challenging range. [7]
Control the closing phase against the band’s resistance. Return slowly and smoothly, without relying on speed or allowing the band to pull the arms back abruptly. [8]
Floor-based weighted variations
Section titled “Floor-based weighted variations”For the floor-based weighted sequence, first lift the weights and bring them together in the middle. Lower them to the chest, raise them again while they remain together, and then open. Keep the weights from settling fully on the floor between repetitions so the bottom position does not become a rest. [11] [12]
For the cross variation, lift upward, bring the chest together, and lower. [13]
Sources
Section titled “Sources”1. 2024-05-10, 2123.5-2151.0s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:000675-000685
2. 2024-05-10, 2156.7-2178.6s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:000689-000700
3. 2024-05-10, 2182.3-2198.0s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:000704-000707
4. 2024-05-28, 2493.6-2512.8s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:000802-000810
5. 2024-05-28, 2516.7-2542.4s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:000811-000817
6. 2024-05-28, 2590.3-2609.1s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:000836-000849
7. 2024-06-01, 1561.3-1592.7s
Workout: workout:2024-06-01
Passage: passage:2024-06-01:000411-000423
8. 2024-06-01, 1604.7-1616.5s
Workout: workout:2024-06-01
Passage: passage:2024-06-01:000436-000444
9. 2024-06-06, 2355.5-2378.2s
Workout: workout:2024-06-06
Passage: passage:2024-06-06:000661-000665
10. 2024-06-06, 2384.3-2399.5s
Workout: workout:2024-06-06
Passage: passage:2024-06-06:000667-000671
11. 2024-06-30, 2815.8-2848.0s
Workout: workout:2024-06-30
Passage: passage:2024-06-30:001035-001036
12. 2024-06-30, 2869.8-2874.7s
Workout: workout:2024-06-30
Passage: passage:2024-06-30:001046-001048
13. 2024-07-06, 2541.7-2553.5s
Workout: workout:2024-07-06
Passage: passage:2024-07-06:000891-000895