Chest
Middle fly
Stand or sit upright with a straight back and shoulders relaxed. Bring your hands together in front of your chest, palms flat against each other.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major
Secondary muscles
- Anterior Deltoid
- Triceps Brachii
Target muscles
- chest
How to perform
- 1
Stand or sit upright with a straight back and shoulders relaxed.
- 2
Bring your hands together in front of your chest, palms flat against each other.
- 3
Position your elbows out to the sides, roughly in line with your shoulders.
- 4
Press your palms together as forcefully as possible, consciously contracting your chest muscles.
- 5
Maintain this strong contraction for 10-30 seconds, focusing on the squeeze.
- 6
Slowly release the pressure and relax your muscles before repeating.
Safety & form
Train smart. Read these notes before adding heavy load.
