Chest Fly Push or Pull: All You Need to Know!

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Written By Philethia Thomas

You want to improve the posture of your upper body. And you’re thinking about chest fly. 

But, the main problem is you don’t know whether it is a push or pull. Well, you’re not the only one who is having the same question in mind.

No worries at all. I’ve gathered all the pieces of information that you need to know. 

Now the confusion is whether chest fly push or pull?

The chest fly is for those who are trying to improve chest muscle and posture. Chest fly improves strengthens chest muscles, shoulder, and triceps. Push workout mainly works on our chest, triceps muscles, and shoulder muscles. A pull workout works on our back, a few shoulder muscles, and biceps.

Hold your breath and stay with me until the end. Let’s jump to the topic.

Chest Fly Push Or Pull

The chest fly is a push exercise. It is an excellent upper body workout. It is mainly targeting the chest muscles, shoulder, and triceps.

Being a bodybuilder, the chest fly opens up the chest muscles. Also improves posture and helps with posture-related pain.

If you perform this move on an arm routine or full body workout.  You’ll feel your muscles burn. Your body will be a little straight.

You know that type of workout is a challenge. Also, you always get excited when trying new things. In that case, chest fly will give you a better result. You’ll feel different after trying it.

You can do chest fly lying on the floor. The floor helps you to open your arms in a minimum range of motion. But, if you try the weight bench, you’ll get a little range of motion. 

The bench will allow you to move your arms another one or two inches. For a greater challenge, the bench can be useful.

What Muscle Do Chest Fly Work?

Chest fly mainly focused on your chest. It also helps your triceps and shoulder. 

Chest fly help to open up your chest muscles. It also helps you to reduce your upper back pain, reduce upper body tightness, and improves the range of motion of your body.

Chest fly targeted the pectoralis muscles. It increases chest strength and muscle gaining. 

There are two types of pectoralis muscles. One is pectoralis major, and another is pectoralis minor. Chest fly exercise mainly focused on the pectoralis major. It is responsible for the movement of our shoulder joint.

In our day-to-day life, we use this muscle for many activities. Pushing something heavy from the back (like cars), picking up some heavy weights, or maybe lifting weights in the gym. We use pectoralis muscles.

The chest fly is particularly helpful when you training these muscles. 

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Pectoralis Muscles

It connects our chest wall with the upper arms and shoulder. In our body, there are two types of muscles, pectoralis major and pectoralis minor.

Pectoralis Major

The pectoralis major is the shallow muscle in the pectoral organ. While doing chest fly, it draws your arms wide open. On chest exercise, men mainly focused on pectoralis major.

Pectoralis Minor

Pectoralis minor is located under our pectoralis major. It is a triangle-shaped organ. It is one of the largest muscles in our chest. If you want to strengthen your shoulder and improve your posture. Then you should work on your pectoralis minor too.

We often injured ourselves while exercising. The pain in our bodies becomes a burden. For that, we sometimes skip our workout and rest for a couple of days. Well here’s the solution for this unwanted burden. 

You can take Arctic Blast to get rid of your extreme body pain.

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ARCTIC BLASTIt is a supplement that relieves you from body pain. It works so fast, that you can do your exercises with ease. 

Benefits Of Chest Fly Exercise

In your gym routine, you should include chest fly for its benefits. Chest fly mainly works on our chest, shoulders, and triceps. It works as a chest opener. 

You’re sitting at your desk at your work or watching TV on your couch. These activities lead you to a poor posture of your body. After all days of work, chest fly helps you to fix that poor posture. Improves your chest muscles.

The chest fly is for those who are trying to improve their chest muscle. To improve the appearance of your chest, chest fly is the thing that you want to do.

Chest Muscle Strengthens 

To complete your upper body workout chest fly boosts your chest muscles. 

Protects Your Shoulder

Chest fly benefits the inner part of your shoulder. Your cuff and your shoulder are protected if you’re doing this correctly.

Strengthening Arms

During the chest fly, your chest muscle is the primary worker. It strengthens your arms muscles. Also, helps the motion of your arms while using dumbbells. 

Push VS Pull Exercise

Push-pull is an exercise that focused on muscles whether they’d pushing or pilling. This workout is very popular with bodybuilders because it helps to make a balanced physique. 

There is another question hovering in mind, is pec fly push or pull exercise?

To train upper body muscles bodybuilders perform both push and pull exercises. 

Different muscles perform while doing push and pull

  • Push: chest, shoulders, and triceps
  • Pull: back, biceps, and forearms

Push Exercise

Push workout mainly works on our chest, triceps muscles, and shoulder muscles. A push workout is pushing something heavy or weightful away from us. 

Bench Press, close grip bench press, chest fly, and tricep pushdown are the push exercise.

Benefits Of Push Exercise

There are many benefits of push exercise. It burns our calories. Helps to protect our shoulder and lower back. Improvers posture of our body. Gives more flexibility. Enhances the performance in sports or other activities.

Pull Exercise

A pull workout works on our back, a few shoulder muscles, and biceps. Pull exercise is when we pull something heavier towards our body. 

Deadlifts, bicep curls, and shoulder shrugs are mainly known as pull exercises.

Benefits Of Pull Exercise

Pull exercise benefits our back muscles by giving strength to them. It also strengthens our arms and shoulder. By performing pull exercises we strengthen our forearms and shoulder muscles. It also boosts our grip strength. Grip strength is important when we lift something heavy.

How To Do Chest Fly?

You can do chest fly by using dumbbells on a bench or on a machine. If you’re going gym regularly and prefer machines for doing this action. You can do it on a machine. But, if you want to perform it in your home or with minimum equipment. You can use two dumbbells and a bench. 

Dumbbell Chest Fly

To perform this exercise you need a pair of dumbbells and a bench. Dumbbells should be between 3-10 pounds. The bench is basically optional here.

If you are a novice then you can start with some light weights dumbbells, instead of the heavy ones.

  1. Lie on a flat bench. Your head should remain firm. 
  2. Pick up the dumbbells gently from the floor.
  3. Lift your arms up above your head. Bend your elbow slightly. 
  4. Inhale and lower your arms in an arc motion. 
  5. Exhale and press up your arms slowly in the same gesture.
  6. Rest for a while. Perform it 10-15 reps. Do 3 sets. Between sets take a break.

Machine Chest Fly

To perform this you need to choose your machine and weight settings. At first use weights that make you feel easy. The thing is to adjust the equipment

  1. Relax your shoulder and neck. Sit up tall. Feet on the ground.
  2. Hold the handles. Should be facing forwards. 
  3. Gently press your arms towards your chest. Relaxed your wrists. Soft bend in the elbows.
  4. When your arms are closed and facing your chest. Pause for a second.
  5. Gently move your arms back. Open your chest. Keep yourself upright and strong.
  6. Perform 7-10 reps. Do two sets. Between sets take a break.
Chest Fly

Risks Of Chest Fly

Lifting heavy weights and there would be no risk, that can’t be happening, right? 

Every workout or exercise has some catches. To avoid this you should have some knowledge about this. 

Though it is an important exercise for the chest, shoulder, and tricep muscles. There are several risks to this exercise. You should also be concerned about these facts.

There is no protection while you’re performing a dumbbell chest fly. If you’re on a bench and using lightweight, still there are some risks. Because there is no built-in to the movements that will protect your shoulder. 

Not using the right weight. Some people use more weight to perform this exercise. Due to the heavy weight, your muscles can have long-lasting damage.

Stretching your arms further than your range. You’re putting your shoulder joint at high risk. 

Don’t hold your breath while lifting weights. Instead, relax your body and movements. Otherwise, this can be a very serious problem. Breath with your every movement.

Not resting between reps can be a serious problem. It can damage your muscles. But is it okay to rest 2 days in a row while bodybuilding? 

FAQs

What Muscle Chest Fly Work?

Chest fly mainly works on the chest, shoulder, and tricep muscles. Chest fly targeted the pectoralis muscles. It increases chest strength and muscle gaining. 

Are Chest Fly Good For Chest?

The chest fly is for those who are trying to improve their chest muscle. To improve the appearance of your chest, chest fly is the thing that you want to do. It strengthens your chest and helps to open up.

Is Chest Fly A Good Exercise?

In your gym routine, you should include chest fly for its benefits. Chest fly mainly works on our chest, shoulders, and triceps. It works as a chest opener. 

Conclusion

Hope, now you know that chest fly push or pull exercise. After all this discussion we can finally agree that chest fly is a push exercise. 

Because push exercise is for upper body improvements. Like chest, triceps, and shoulder muscles.

But if you’re injured or in pain avoid doing chest fly.

Remember always consult with a doctor or a professional trainer before trying something new. 

See you in the next article.

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