**The Importance of Proper Form in Chest Flyes**

At Beyond Fitness and Health, we believe that proper form is crucial when it comes to working out with any exercise, including chest flyes. In this article, we will delve into the three different types of chest flyes and provide guidance on how to perform them correctly.

**Introduction to Chest Flyes**

Chest flyes are a great way to work your chest muscles from multiple angles. They can be performed using cables or dumbbells, and there are several variations to target different parts of the chest. In this article, we will explore three different types of chest flyes that you can do to work your chest at three different angles.

**First Chest Fly: Typical Angle**

Let's start with the first chest fly, which is typically performed at a specific angle. To begin, stand facing the cable machine with the cables at shoulder height. Hold the handles in each hand and keep your back straight. The key to this exercise is to start by curling the weight into your chest, then walking out and pressing forward. Keep your elbows soft and avoid pulling too far forward, as this can put unnecessary stress on your shoulder joint.

As you walk out, press the weight forward until your elbow is about in line with your shoulder. This will help you maintain proper form and avoid injury. Take a moment to adjust your stance before moving back into position. Repeat this process several times to get a feel for the exercise.

**Adding a Stepping Press**

One way to make this exercise more challenging is to add a stepping press. To do this, step out with one foot while keeping the other foot planted on the ground. Then, push the weight forward and repeat with the other leg. This will engage your core muscles and require more balance and coordination.

Remember to keep your chest up and use your core to support your movements. Avoid curling over or leaning too far forward, as this can put unnecessary strain on your back and shoulders. By incorporating a stepping press into your routine, you'll be able to challenge yourself in new ways while still targeting the same muscles.

**Second Chest Fly: Low Angle**

The second chest fly targets the upper fibers of the chest muscle. To perform this exercise, stand facing the cable machine with the cables at shoulder height. Hold the handles in each hand and split your stance slightly wider than usual.

As you lift the weight up and forward, focus on squeezing your chest muscles and keeping your elbows soft. Take a moment to adjust your stance before moving back into position. Repeat this process several times to get a feel for the exercise.

**Benefits of Working Your Chest in Different Angles**

Working your chest in different angles can help improve overall muscle development and reduce the risk of injury. By targeting multiple areas of the chest, you'll be able to create a more balanced physique and avoid imbalances that can lead to problems down the line.

Additionally, working your chest from different angles can help you develop greater control and precision over your movements. This is especially important when it comes to exercises like the stepping press, which require balance and coordination to execute properly.

**Third Chest Fly: Pressing Down**

The third chest fly targets the lower fibers of the chest muscle. To perform this exercise, stand facing the cable machine with the cables at shoulder height. Hold the handles in each hand and position yourself so that you're almost standing with your feet shoulder-width apart.

As you lift the weight down and forward, focus on squeezing your chest muscles and keeping your elbows soft. Take a moment to adjust your stance before moving back into position. Repeat this process several times to get a feel for the exercise.

**Tips for Getting the Most Out of Your Chest Flyes**

To get the most out of your chest flyes, it's essential to focus on proper form and technique. Here are some tips to help you improve your game:

* Keep your back straight and avoid leaning forward or backward.

* Use your core muscles to support your movements and maintain balance.

* Avoid pulling too far forward or using momentum to lift the weight.

* Take a moment to adjust your stance before moving into position.

By following these tips and incorporating the three chest flyes into your workout routine, you'll be able to challenge yourself in new ways and achieve greater muscle development. Remember to always prioritize proper form and technique, as this will help prevent injury and ensure that you're getting the most out of your exercise.

"WEBVTTKind: captionsLanguage: enSarah grace SG training zone I'm here at my gym beyond fitness and health and I want to take you guys through some chest flyes today the three different types of chest flies that you can do to kind of work your chest at three different angles basically a lot of people are familiar with a lot of these exercises I think but I wanted to kind of take you through and show you some proper form and doing them one announcement to make my online coaching website is in the process and will be opening soon so you guys need to check back for that and the updates on that it's going to be some really great stuff and you will have access to me and be able to chat with me and get direct fitness tips and advice and nutrition and all that so alright let's get into it so I'm set up here for my first chest fly which is typically what most people do at this particular angle and what you want to do is start back with the cables you don't want to walk out and pull forward because you can injure your shoulder that way especially if you're doing heavier weight so you want to start back curl the weight into your chest then walkout press straight forward you're going to go right back to where your elbow is about in line with your shoulder here you don't want to go too far back again you set yourself up for injury and too much stress on that shoulder joint so you're going to go soft elbows right back and together keeping the elbows soft almost like you're hugging a ball want to keep your chest nice and open you don't want to curl over and do this want to stay up tall use your core - there's a lot you can do with your abs here you can also add this to a stepping press step and press makes it a little bit more difficult okay same way you came out is the same way you go back in take it back to your chest and light it up the next angle we're going to go low grab the handles split your stance now you're going to go up take them up and together you're hitting more of the upper fibers of your chest in here you can feel it if you put your hands on it or somebody puts their hand there when you're doing you can feel that contraction and you're hitting your anterior delts as well that's in the front of your shoulders so it's up and together again you're keeping a slight bend in the elbow and it's important to work the chest in all different angles you're hitting your joint in all these different angles you don't only want to be strong and train in this motion you want to train in other motions as well so the last one I'm going to show you you're going to go press down two ways you can do this you can go here to one knee and press down or you can go this way and press down so you want either either way you decide to do it if you go to the floor you can put more weight on typically and what you want to do is keep your chest up let your elbows come back to 90 degrees press out in front of you take it up press out in front of you just like that okay a lot of people do this they angle down to the floor well if you really pay attention when you angle down to the floor like this you might as well be just be doing a flat press like you're lying on your back like a dumbbell press or bit press because you do that to basically put yourself at a more of a mechanical advantage so be conscious of the position of your body because sometimes you will shift to where you're stronger and you end up doing what you already just did maybe previous in your chest workup so keeping your chest up you're going to press out in front of you and squeeze when you come down okay chest flys there you have it Sarah grace get in the zone my zone youSarah grace SG training zone I'm here at my gym beyond fitness and health and I want to take you guys through some chest flyes today the three different types of chest flies that you can do to kind of work your chest at three different angles basically a lot of people are familiar with a lot of these exercises I think but I wanted to kind of take you through and show you some proper form and doing them one announcement to make my online coaching website is in the process and will be opening soon so you guys need to check back for that and the updates on that it's going to be some really great stuff and you will have access to me and be able to chat with me and get direct fitness tips and advice and nutrition and all that so alright let's get into it so I'm set up here for my first chest fly which is typically what most people do at this particular angle and what you want to do is start back with the cables you don't want to walk out and pull forward because you can injure your shoulder that way especially if you're doing heavier weight so you want to start back curl the weight into your chest then walkout press straight forward you're going to go right back to where your elbow is about in line with your shoulder here you don't want to go too far back again you set yourself up for injury and too much stress on that shoulder joint so you're going to go soft elbows right back and together keeping the elbows soft almost like you're hugging a ball want to keep your chest nice and open you don't want to curl over and do this want to stay up tall use your core - there's a lot you can do with your abs here you can also add this to a stepping press step and press makes it a little bit more difficult okay same way you came out is the same way you go back in take it back to your chest and light it up the next angle we're going to go low grab the handles split your stance now you're going to go up take them up and together you're hitting more of the upper fibers of your chest in here you can feel it if you put your hands on it or somebody puts their hand there when you're doing you can feel that contraction and you're hitting your anterior delts as well that's in the front of your shoulders so it's up and together again you're keeping a slight bend in the elbow and it's important to work the chest in all different angles you're hitting your joint in all these different angles you don't only want to be strong and train in this motion you want to train in other motions as well so the last one I'm going to show you you're going to go press down two ways you can do this you can go here to one knee and press down or you can go this way and press down so you want either either way you decide to do it if you go to the floor you can put more weight on typically and what you want to do is keep your chest up let your elbows come back to 90 degrees press out in front of you take it up press out in front of you just like that okay a lot of people do this they angle down to the floor well if you really pay attention when you angle down to the floor like this you might as well be just be doing a flat press like you're lying on your back like a dumbbell press or bit press because you do that to basically put yourself at a more of a mechanical advantage so be conscious of the position of your body because sometimes you will shift to where you're stronger and you end up doing what you already just did maybe previous in your chest workup so keeping your chest up you're going to press out in front of you and squeeze when you come down okay chest flys there you have it Sarah grace get in the zone my zone you\n"