Overview

The bench press is a compound strength training exercise that primarily targets the chest muscles (pectoralis major and minor). It can be performed using various grips and angles to target different areas of the chest, with variations such as the incline, decline, or flat bench. This exercise is fundamental in bodybuilding, powerlifting, and general fitness training.

Overall, the bench press effectively targets multiple muscle groups in the upper body and is a valuable addition to any strength training routine.

How to Perform the Barbell Bench Press

1. Setup

   • Lie on a flat bench with eyes directly under the bar.

   • Feet flat on the ground, knees bent at ~90°.

   • Grip the bar with a slightly wider than shoulder-width grip (wrists stacked over elbows).

   • Retract and depress the scapulae to stabilize the upper back.

   • Maintain a natural arch in the lower back.

2. Unrack and Descent

   • Unrack the bar and bring it over your chest, elbows fully extended.

   • Inhale, brace your core, and lower the bar slowly to the lower portion of your chest (around nipple level), keeping elbows at ~45° from the torso.

3. Press Phase

   • Push the bar upward in a slight arc back toward your eyes.

   • Exhale as you drive through the chest and triceps, locking out the elbows at the top.

4. Reset and Repeat

   • Maintain upper back tightness and repeat for prescribed reps.

Tips for Proper Form

By following these tips and tricks for perfect form, you can maximize your gains while minimizing your risk of injury. Remember to always start with light weights and gradually increase the load as your strength and technique improve. Here are the steps to perform a bench press:

• Keep your shoulder blades retracted throughout the lift for better joint stability.

• Do not flare your elbows excessively—aim for ~45°–60° from the body.

• Maintain a tight glute and leg drive to anchor your base.

• Keep wrist alignment neutral to avoid strain.

• Lower the bar under control; don’t bounce it off the chest.

Common Mistakes to Avoid

• Letting the elbows flare too far out, which increases shoulder joint stress.

• Lifting the feet off the ground, reducing base stability.

• Allowing the lower back to over-arch excessively, risking lumbar stress.

• Bouncing the bar off the chest for momentum.

• Inconsistent bar path, which reduces mechanical efficiency.

Benefits of the Bench Press

1. Maximal Upper Body Strength: Essential for strength athletes and widely tested in powerlifting.

2. Chest Hypertrophy: Efficiently loads the pectoral muscles through a full range of motion.

3. Triceps and Shoulder Development: Builds pressing capacity across both arm and shoulder joints.

4. Functional Horizontal Pushing Strength: Translates to athletic tasks requiring upper body force production.

5. Burns Calories: Strength training exercises like the bench press can help you burn calories, increase your metabolic rate and lose weight.
6. Increases Bone Density: Bench press, as a strength training exercise, has been shown to increase bone density.

7. Measurable Progression: Easily tracked with load, rep, and volume increases over time.

How to Incorporate Into Your Routine

Bench Press – Muscles Worked

Arm Scissors / Arm Swings Overview

Arm scissors, also known as scissor exercises or arm swings, are a dynamic bodyweight exercise that targets the pectoral and shoulder muscles. This exercise involves swinging the arms back and forth in a scissor-like motion. It’s often used as a warm-up exercise before more intense workouts to get your upper body ready for activity.

How To Do: 

• Start Position: Stand tall with your feet hip-width apart.
• Extend Arms: Stretch your arms out to the sides at shoulder height.
• Cross Over: Swing your arms across your chest, overlapping one over the other like scissors.
• Return and Repeat: Open your arms back to the sides and repeat for 15-20 reps.

Benefits of Arm Scissors 

Warm-up and pre-activity preparation:

Arm scissors are an excellent warm-up exercise, especially before activities that involve the upper body. This dynamic movement activates your shoulder, chest, and arm muscles while gently increasing your heart rate. It prepares your body for more intense workouts by improving blood flow and reducing the risk of injury.

Shoulder mobility and flexibility:

The swinging motion of arm scissors helps improve shoulder mobility and flexibility. It encourages a wide range of motion in the shoulders, which is beneficial for exercises that involve overhead movements, pushing, and pulling.

Chest Activation:

As you cross your arms in front of your body during arm scissors, the pectoral muscles (chest muscles) are engaged. While the engagement is not as significant as in exercises specifically targeting the chest, arm scissors still provide a mild stimulus to the chest muscles.

Arm Scissors / Muscles Worked

Overview

The incline chest fly machine is a machine-based resistance training exercise designed to isolate the upper pectoral muscles. It typically consists of a bench or seat set at an inclined angle (usually around 30 to 45 degrees) and handles or levers connected to a weight stack or resistance system.

The incline position places more emphasis on the clavicular (upper) fibers of the pectoralis major, helping to develop and strengthen that area of the chest. It’s often used in strength training to isolate the chest muscles and promote muscle growth and definition in the upper chest region.

How to Perform Incline Chest Fly Machine

1. Adjust the Machine: Set the machine’s seat and arms to an incline that targets your upper chest. Ensure that the handles are positioned at a height comfortable for your reach.

2. Seat Positioning: Sit on the machine with your back flat against the backrest and your feet firmly planted on the floor. Grab the handles with an overhand grip, palms facing inward.

3. Initial Position: Start with your arms extended straight out to the sides, slightly bent at the elbows. Your elbows should be at a level slightly below your shoulders.

4. Movement: Keeping a slight bend in your elbows, exhale and bring the handles or levers together in front of you. Focus on using your chest muscles to perform the movement. Visualize hugging a large tree as you bring your arms together.

5. Contraction: Hold the fully contracted position for a moment, feeling the tension in your chest muscles.

6. Return: Inhale and slowly reverse the movement, bringing your arms back to the starting position in a controlled manner. Ensure a smooth and controlled motion without locking out your elbows.

7. Repeat: Aim for a specific number of repetitions and sets, considering a weight that challenges your muscles without compromising your form.

Tips for Proper Form

• Keep your back flat against the bench to avoid lumbar strain.

• Maintain a slight bend in your elbows throughout the movement.

• Avoid excessive range of motion to protect shoulder joints.

• Control the tempo, especially during the eccentric (lowering) phase.

• Engage your core to stabilize your torso throughout the set.

Common Mistakes to Avoid

• Locking out the elbows, which increases joint stress.

• Letting the handles go too far back, risking shoulder injury.

• Arching your back excessively, which reduces chest activation.

• Rushing through reps without focusing on the muscle contraction.

• Setting the seat too low or high, shifting focus away from the upper chest.

Benefits of the Incline Chest Fly Machine

1. Targeted Upper Chest Development: The incline angle focuses on the upper chest, specifically the clavicular fibers of the pectoralis major. This helps in sculpting and strengthening the upper chest region, providing a balanced and aesthetic chest shape.

2. Isolation of Chest Muscles: It primarily engages the chest muscles (pectorals) while minimizing the involvement of other muscle groups. This isolation can help in concentrated chest muscle development.

3. Variation in Chest Workout: It offers a different angle compared to traditional flat bench exercises, providing variety in your chest workout routine. Changing angles can prevent muscle adaptation and plateauing, leading to continued progress.

4. Enhanced Stretch and Range of Motion: The machine allows for a deeper stretch at the bottom of the movement, enhancing the range of motion for the chest muscles. This can improve flexibility and muscle engagement.

5. Controlled and Safer Movements: Using a machine can help maintain proper form and control throughout the exercise, reducing the risk of injury compared to free weights where stabilizing muscles might be at risk.

6. Suitable for Beginners: It can be a good starting point for beginners to get used to chest exercises. The machine’s guided movement helps individuals understand the proper motion and muscle engagement required for chest exercises.

How to Incorporate Into Your Routine

The incline chest fly machine can be used for hypertrophy, muscle endurance, or activation before heavier compound lifts. Here are programming suggestions:

• For Beginners: 2–3 sets of 10–12 reps using a light to moderate weight to learn correct form.

• For Hypertrophy: 3–4 sets of 10–15 reps with a moderate tempo, focusing on contraction.

• For Strength: 3–5 sets of 6–8 reps with a heavier weight, used after compound lifts.

• For Functional Training: Pair with push-up variations or resistance band work in supersets.

• For Circuit Training: Include in a chest-focused circuit at 12–15 reps for time-based sets.

• For General Fitness: Add 2–3 sets of 10–12 reps at the end of upper-body workouts.

Incline Chest Fly Machine: Muscles Worked

Here are the main muscles worked during the incline chest fly machine exercise:

Pec Deck Fly / Machine Fly: Overview

The pec deck fly is a machine-based isolation exercise that primarily targets the chest muscles. It is performed on a special machine that provides a controlled and stable movement that reduces the risk of injury compared to other chest exercises that require free weights. The machine acts as a stabilizer here, emphasizing the pectoralis major and pectoralis minor muscles in the chest. This isolation exercise, which combines pushing and compression movements, helps develop and strengthen the chest muscles.

How to Perform Pec Deck Fly

Here are the steps to perform the Pec deck fly:

Benefits of Pec Deck Fly

Here are some potential benefits of incorporating the Pec Deck Fly into your chest workout routine:

1. Isolates the Chest Muscles: Targets the pectoralis major with minimal involvement from deltoids or triceps, ideal for hypertrophy.
2. Encourages Muscle Symmetry: Bilateral movement ensures equal load distribution, helping correct imbalances between sides.
3. Joint-Friendly: The machine’s guided path removes the need for stabilization, making it safer for people with shoulder issues.
4. Enhances Mind-Muscle Connection: The fixed arc and isolation allow users to concentrate fully on squeezing the pecs.
5. Great for Pre-Exhaustion or Finishing: Perfect for pre-fatiguing the chest before pressing movements or finishing a chest workout with intensity.

How to Incorporate Into Your Routine

• For Hypertrophy: 3–4 sets of 10–15 reps with 60–90 sec rest, focus on tempo and squeeze.

• As a Finisher: Add 2–3 high-rep sets at the end of your chest day to burn out the pecs.

• For Beginners: Use lighter weight, controlled tempo (3s eccentric), and learn to feel chest activation.

• For Pre-Exhaustion: Do before bench press to fatigue the pecs and shift emphasis from triceps.

• In Supersets: Pair with push-ups, dips, or incline presses for volume and contrast.

• For Joint-Friendly Training: Use instead of dumbbell flys if you have shoulder instability or pain.

Pec Deck Fly – Muscles Worked 

The Pec Deck Fly primarily targets the pectoralis major, specifically the sternal head. However, it also works other muscles in the chest, as well as the shoulders and arms. Here is a breakdown of the muscles worked during the Pec Deck Fly:

Overview

The dumbbell pullover is a strength training exercise that targets the muscles of the upper body, including the chest, back, and shoulders. It involves lying on a flat bench while holding a dumbbell with both hands above your chest, then extending it back behind your head.

Depending on arm angle and muscle intent, it can emphasize the pectoralis major or the latissimus dorsi. The movement challenges shoulder flexion, core stabilization, and upper back control. It’s also an excellent move for improving shoulder mobility and posture when done with control.

How to Perform Dumbbell Pullover

1. Set Up: Lie on a flat bench with only your upper back and shoulders supported. Keep your feet flat on the ground.

2. Grip the Dumbbell: Hold one dumbbell with both hands under the inner plate, arms extended above your chest.

3. Brace and Lower: Inhale, brace your core, and slowly arc the dumbbell back and down behind your head. Maintain a slight bend in the elbows.

4. Stretch and Return: Once you feel a stretch in your lats and chest, reverse the motion by pulling the dumbbell back over your chest using your lats or chest.

5. Finish Controlled: Exhale at the top and repeat for desired reps with smooth, controlled movement.

Tips for Proper Form

• Keep the elbows slightly bent throughout to reduce joint strain.

• Lower the dumbbell only as far as you can control without hyperextending your spine.

• Drive through your lats or chest on the return—don’t just swing the weight back.

• Keep your ribcage down if you want more lat activation; allow a slight arch for chest focus.

• Start light to learn the correct path and shoulder control.

Common Mistakes

• Overarching the lower back, which shifts tension away from target muscles.

• Using too heavy a weight and letting momentum do the work.

• Bending the elbows too much, turning it into a triceps extension.

• Incomplete range of motion, especially in the stretch phase.

• Losing grip control—always secure the dumbbell with both hands firmly.

Benefits of Dumbbell Pullover

1. Builds Chest and Back Together: A rare movement that activates both the pecs and lats, promoting upper body mass and balance. By engaging multiple muscle groups at once, you can increase your overall strength and muscle mass.
2. Enhances Ribcage Expansion: Used by classic bodybuilders to increase thoracic cavity size and improve breathing mechanics.
3. Improves Shoulder Mobility: Encourages controlled shoulder flexion and overhead reach while engaging stabilizing musculature.
4. Adds Variety to Chest or Back Workouts: Functions as a chest isolation, lat-focused, or hybrid accessory depending on setup and intent.
5. Better Posture and Mobility: Dumbbell pullover is considered a postural exercise by sports physiologists and researchers. This can help to improve your posture and reduce the risk of shoulder injuries.
6. Increases Mind-Muscle Connection: Slower tempo and deep range allow focus on controlled stretch and contraction phases.

How to Incorporate Into Your Routine

• Hypertrophy: 3–4 sets of 8–12 reps (moderate to heavy weight)

• Endurance: 3–4 sets of 12–15 reps (lighter weight)

• Mobility/Flexibility: 3 sets of 10–12 reps (very light, controlled)

• For Functional Fitness: Use as a mobility-builder and muscle activator in low-load warm-ups.

• In Rehab/Corrective Work: Use light dumbbells and short ranges to promote shoulder control.

Dumbbell Pullover Muscles Worked

Low Cable Crossover Overview

The low cable crossover is a machine-based cable exercise that targets the chest muscles. It involves using a cable machine with the reels set to the lowest height and then crossing the arms in front of the chest while keeping the elbows slightly bent. This action targets the chest muscles, especially the upper and inner regions, while also engaging the shoulders and triceps as secondary muscles.

How To do:

Here’s how to perform a low cable crossover:

1. Start by setting the cable machine to the lowest setting and attaching a handle to each side.
2. Stand in the center of the cable machine with your feet shoulder-width apart and facing the machine. Grab a handle in each hand and bring your hands up to shoulder height. This is the starting position.
3. Take a step forward with one foot, keeping your knees slightly bent, and lean forward at the waist while maintaining a straight back.
4. Your hands should end up at your sides, just below your hips.
5. With a slight bend in your arms, draw your weights upward and toward the midline of your body. Make sure to keep your elbows slightly bent throughout the movement.
6. Pause for a moment, then slowly release the tension and return to the starting position.
7. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

Low Cable Crossover Benefits

This movement, which is performed on a machine with cables, is one of the chest movements that you can exercise your chest muscles from a to z in the most efficient way. The low cable crossover offers several benefits for those looking to improve their chest strength, size, and definition. Here are some of the main benefits:

1- Targets upper and inner chest:

The low cable crossover primarily targets the inner and upper chest muscles, which can be difficult to isolate with other exercises.

One of the reasons the low cable crossover is so effective for targeting the upper and inner chest muscles is the push and compression from the bottom up that it creates. As you bring your arms together, the cable resistance pushes against your hands, creating a compression force that activates the chest muscles. This helps to develop a well-rounded chest with more definition and shape.

Also, while the focus is on the chest muscles, the low cable crossover also engages the shoulders and triceps as secondary muscles. This helps to build overall upper body strength and can improve performance in other exercises and sports.

2- Offers versatility:

You can target your lower, upper and middle chest muscles separately by changing the height of the cables on the station. The higher the cables are the more you’ll emphasize your lower pecs. The lower the cables, and the more you’ll target the upper pecs. This allows for variety in the exercise and can target different parts of the chest.

3- Reduces strain on joints:

Unlike other exercises that put a lot of stress on the joints, such as the bench press, the low cable crossover is a low-impact exercise. This makes it a good option for those with joint pain or injuries.

4- Provides constant tension:

The cable machine provides constant tension throughout the entire range of motion, which helps to keep the muscles under tension for a longer period of time. Thanks to constant resistance, it triggers the work of many small stabilizing muscles in your chest in addition to the pectoral muscles. This can lead to greater muscle activation and improved muscle growth.

5- Low energy – High impact:

The tension and resistance in this movement is evident throughout the range of motion of the entire exercise and is an optimal property that reduces wasted energy.

Low Cable Crossover – Muscles Worked

High Cable Crossover Overview

High cable crossover is a cable exercise that targets the chest muscles. It involves using a cable machine with the pulleys set to the highest position and crossing the arms in front of the body at the end of the movement. This move targets the pecs, specifically the lower, inner and outer areas, while also working the shoulders and triceps as secondary muscles.

How To Do:

1. Adjust the cables: Adjust the cables to the highest position on both sides of the cable machine. Attach the handles to each cable.
2. Stand in the center: Stand in the center of the machine, facing away from it. Hold the handles with your palms facing down.
3. Position yourself: Take a step forward with one leg or lean forward slightly, keeping your feet shoulder-width apart. Your arms should be extended out to your sides, parallel to the floor.
4. Cross the handles: Slowly bring both handles towards each other, crossing them in front of your body. Your arms should be slightly bent at the elbow.
5. Squeeze your chest: Pause for a moment and squeeze your chest muscles.
6. Return to the starting position: Slowly lower the handles back to the starting position, keeping your arms slightly bent.
7. Repeat: Repeat the exercise for the desired number of repetitions.

Coach Tips:

• Keep your feet firmly planted on the ground throughout the exercise to maintain stability.
• Focus on contracting your chest muscles as you bring the handles together.
• Keep your arms slightly bent to avoid locking out your elbows and to maintain tension in your muscles.

High Cable Crossover Benefits

1. Enhanced Chest Definition:

The high cable crossover is an excellent exercise for chest development, as it stretches the chest muscles and increases range of motion. The exercise works the lower, inner, and outer areas of the pecs, which helps achieve a well-rounded chest workout and build overall chest strength. By targeting these different areas, you can also correct any muscle imbalances that may exist, resulting in a symmetrical and defined chest.

2. More muscle activation:

The tension in the cable provides a softer and more continuous resistance than free weights that can be affected by momentum. This constant resistance triggers the work of many small stabilizing muscles in the chest in addition to the pectoral muscles, resulting in greater muscle activation and development.

3. Increased Range of Motion:

The high cable crossover also provides an excellent stretch of the chest muscles, which is important for muscle growth and flexibility. The stretch of the chest muscles increases the range of motion and helps to improve overall posture.

High Cable Crossover / Muscles worked 

Cable Crossovers (Upper Chest) Overview

Cable upper chest crossovers are a strength training exercise that targets the upper chest muscles, specifically the clavicular head of the pectoralis major. The primary benefit of cable upper chest crossovers is that they target the upper chest muscles more effectively than other chest exercises. This is because the exercise involves an upward and inward movement of the arms, which specifically targets the upper portion of the chest.

How to do:

1. Adjust the cables: Adjust the cables to the highest position on both sides of the cable machine. Attach the handles to each cable.
2. Stand in the center: Stand in the center of the machine, facing away from it. Hold the handles with your palms facing down.
3. Position yourself: Take a step forward with one leg or lean forward slightly, keeping your feet shoulder-width apart. Your arms should be extended out to your sides, parallel to the floor.
4. Cross the handles: Slowly bring both handles towards each other, crossing them in front of your body. Your arms should be slightly bent at the elbow.
5. Squeeze your chest: Pause for a moment and squeeze your chest muscles.
6. Return to the starting position: Slowly lower the handles back to the starting position, keeping your arms slightly bent.
7. Repeat: Repeat the exercise for the desired number of repetitions.

Coach Tips:

• Keep your feet firmly planted on the ground throughout the exercise to maintain stability.
• Focus on contracting your chest muscles as you bring the handles together.
• Keep your arms slightly bent to avoid locking out your elbows and to maintain tension in your muscles.

 Benefits Of Cable Upper Chest Crossovers

1. Enhanced Chest Definition:

The high cable crossover is an excellent exercise for chest development, as it stretches the chest muscles and increases range of motion. The exercise works the lower, inner, and outer areas of the pecs, which helps achieve a well-rounded chest workout and build overall chest strength. By targeting these different areas, you can also correct any muscle imbalances that may exist, resulting in a symmetrical and defined chest.

2. More muscle activation:

The tension in the cable provides a softer and more continuous resistance than free weights that can be affected by momentum. This constant resistance triggers the work of many small stabilizing muscles in the chest in addition to the pectoral muscles, resulting in greater muscle activation and development.

3. Increased Range of Motion:

The high cable crossover also provides an excellent stretch of the chest muscles, which is important for muscle growth and flexibility. The stretch of the chest muscles increases the range of motion and helps to improve overall posture.

Cable Upper Chest Crossovers / Muscles worked

The cable upper chest crossover targets the clavicular head of the pectoralis major muscle at the top of your chest and also activates your shoulder and biceps muscles.

Incline Barbell Bench Press Overview

The incline bench press is a compound exercise that primarily targets the upper chest muscles, but also engages the front shoulders and triceps. The movement is typically performed on an incline bench raised at an angle of about 30 to 45 degrees.

How To do:

Here are the steps to perform an incline barbell bench press:

1. Set up the incline bench at the desired angle. (30 to 45 degrees)
2. Load the barbell with an appropriate weight for your fitness level and goals.
3. Lie down on the bench with your feet firmly on the ground and your head resting on the bench.
4. Grab the barbell with a grip slightly wider than shoulder-width apart.
5. Unrack the barbell and bring it down to your upper chest, with your elbows flared out to the sides.
6. Press the barbell back up to the starting position, exhaling as you push.
7. Repeat for the desired number of reps.

Coach Tips:

It is important to maintain proper form throughout the exercise to avoid injury and get the most out of the movement. Keep your core tight, your back flat against the bench, and your feet firmly planted on the ground. Avoid bouncing the bar off your chest or arching your back excessively. Start with a lighter weight and gradually increase as your strength improves.

Incline Barbell Bench Press – Benefits

Here are some of the key benefits of incline bench press:

1. Builds upper body strength:

Incline barbell bench press is a compound upper body exercise that contributes to the movement of multiple joints and muscles. As a variant of the flat bench press, it is considered one of the best exercises for building a stronger and larger upper body.

2. Targets the upper chest:

The incline bench press targets the upper portion of the chest muscles, which is an area that can be difficult to target with other exercises. If you think your upper chest muscles are not developing, you can include the incline bench press movement in your programs.

3. Improves bench press performance:

Incorporating the incline bench press into your workout routine can help improve your bench press performance, as it targets some of the same muscles used in the traditional bench press.

4. Provides variety:

Adding variety to your workouts is important for avoiding plateaus and keeping your muscles challenged. The incline bench press is a great exercise to add to your routine to provide some variety and challenge your upper body muscles in a different way.

One study concluded that the 30-degree angle was the best, while another research concluded that the best result was 45 degrees. Even though the studies cause confusion, the truth is that both results are effective.

The best angle for incline bench press may vary depending on individual goals and preferences.

Incline Barbell Bench Press – Muscles Worked

The Incline barbell bench press targets the clavicular head of the pectoralis major in your upper chest and also works your shoulder and triceps muscles as synergist muscles.

Dumbbell Fly Overview

The Dumbbell Fly is a strength training exercise that primarily targets the pectoralis major (chest muscles). It’s an isolation movement, meaning it focuses specifically on the chest muscles with minimal involvement from other muscles. This exercise is commonly included in chest-focused workouts to help develop muscle definition, strength, and flexibility in the chest area.

How to Perform a Dumbbell Fly:

Setup:

• Lie flat on a bench.
• Hold a dumbbell in each hand with a neutral grip (palms facing each other).
• Extend your arms straight above your chest, keeping a slight bend in your elbows to reduce joint strain.

Movement:

• Slowly lower the dumbbells in a wide arc, maintaining the slight bend in your elbows. Your arms should move outward and downward until they are level with your chest or slightly below.
• Focus on feeling a stretch in your chest muscles without overstretching or compromising shoulder stability.
• Reverse the motion by squeezing your chest muscles and bringing the dumbbells back up in the same arc to the starting position.

Coach Tips:

• Use light to moderate weights to maintain control and avoid straining your shoulders.
• Avoid locking out your elbows or letting your arms drop too far below chest level.
• Focus on a controlled movement to maximize the stretch and contraction.

Dumbbell Fly Benefits

1. Builds Chest Strength and Size

Dumbbell Flys isolate the pectoralis major, helping to develop strength and muscle hypertrophy in the chest. They complement compound movements like the bench press by targeting muscle fibers that may not be as engaged in multi-joint exercises.

2. Improves Chest Definition

The wide range of motion emphasizes the stretch and contraction of the chest muscles, enhancing definition and shape. Flys complement pressing movements (like bench presses or push-ups) by targeting the chest through a different plane of motion. This balance can help reduce muscle imbalances and improve overall strength symmetry.

3. Increases Flexibility

The stretching phase of the exercise improves flexibility in the chest and shoulders, promoting a greater range of motion. Regular performance can help reduce tightness in the chest muscles, which is especially beneficial for people who sit for long periods or have poor posture.

Dumbbell Fly Muscles Worked