Flys

Purpose

• excellent chest isolation with peak tension in the stretched position
• perfect synergy between force curve and muscle stretch
• maximizes pec development through targeted lengthening

Execution

Lie on a flat bench with dumbbells held above your chest, arms slightly bent. Maintain this slight bend throughout the movement to protect your elbows.

• lower the dumbbells in a wide arc until you feel a deep stretch in your chest
• pause briefly at the bottom to maximize tension in the stretched position
• return only halfway up, stopping before the top portion
• repeat from this midpoint without completing the full range

Focus on the bottom half of the movement where the tension is highest. The top portion offers minimal benefit as resistance decreases while the muscle shortens.