Fly Against Chains
Description
The fly against chains uses heavy chains attached to the dumbbells or cable handles. As you spread your arms wider during the fly, more chain links lift off the floor and the load increases. This accommodating resistance matches the natural strength curve of the fly and overloads the strongest part of the rep.
Muscle Group
Equipment Required
Fly Against Chains Instructions
- Set up flat on a bench with chains attached to dumbbells or cables.
- Lie back and hold the dumbbells over your chest with palms facing in.
- Keep a slight bend in the elbows.
- Brace your core and pin your shoulder blades to the bench.
- Lower the weights out to your sides in a wide arc.
- Stop when you feel a strong stretch across your chest.
- Squeeze your chest to bring the weights back together over your chest.
- Pause briefly at the top before the next rep.
Fly Against Chains Form & Visual
Fly Against Chains Benefits
- Accommodating resistance overloads the chest
- Matches the natural strength curve
- Builds chest size and strength
- Develops chest mind-muscle connection
- Strong stretch through the chest
- Useful for plateau busting
Fly Against Chains Muscles Worked
- Pectoralis major
- Front deltoid
- Biceps brachii
Fly Against Chains Variations & Alternatives
- Dumbbell Fly
- Cable Fly
- Chain Bench Press
- Pec Deck Fly
