Supine Chest Fly with Weight

Free Weights,Mat


This exercise targets the muscles of the chest and shoulders to help build upper body strength.

Set up

Lie on the floor with your knees bent, feet flat on the mat and a weight in each hand. Carefully hold the weights above your chest with your palms facing each other.


Slowly lower the weights out to the sides, keeping your arms slightly bent. Then raise them back to the starting position. Repeat this movement.


  • Keep your core engaged throughout the movement, drawing in your abdominal muscles as you exhale.
  • Do not do this exercise if you have trouble securely gripping and holding a weight.
  • Maintain control as you move your arms.
  • Use your core to stabilize your torso – the only part of you that should be moving is your arms.
  • Keep your shoulder blades down and back – do not let your shoulders hike up towards your ears.
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Related articles in the Well Guide

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