CHEST FLY
Dumbbell or cable fly. Chest isolation movement. Develops chest width and the stretch-contraction pattern.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Lie on a bench holding dumbbells above the chest, slight bend in the elbows.
- 2
Lower the dumbbells out to the sides in a wide arc.
- 3
Feel a stretch across the chest at the bottom.
- 4
Bring the dumbbells back together at the top, squeezing the chest.
THE STANDARD
Full stretch at the bottom. Squeeze the chest at the top. Controlled movement throughout.
COACHING CUES
COMMON MISTAKES
Bending the elbows too much — this becomes a press.
Not feeling the stretch — lower the dumbbells fully.
Uncontrolled descent.
SCALING / SUBSTITUTIONS
Reduce the weight.
Cable fly for constant tension throughout the range of motion.
Pec deck machine as an alternative.
300WOD APPLICATION
Chest flies are used as an accessory movement for chest development at Foundation and Hoplite Standards.