What Are Chair Fly Exercises?

The chair fly is a strength-training exercise that targets the chest. By sitting up in a chair, you also help strengthen the muscles of the shoulder. Chair flyes are appropriate for any fitness level -- even beginners. However, talk to your doctor before trying out any new exercise, especially if you have a prior injury or condition.

  1. Benefits

    • The fly movement places direct emphasis on the shoulder and chest muscles, helping to define and strengthen them. Building up the shoulders and chest helps with everyday activities like pushing a stroller or picking up a bag of groceries. It can also help improve your performance in sports, especially those that involve swinging and throwing, such as baseball and tennis. Regular strength training also helps decrease back pain, improves bone density and increases stamina so you don’t tire out as easily during physical activity.

    Exercise Basics

    • For best results, always practice proper form when doing chair flyes. Sit on the end of your chair with your legs close together. Hold a dumbbell in each hand, resting the weight behind your calves with your palms facing. Bend your waist forward until your chest is resting on the tops of your thighs -- or as far as you can. Slowly lift the dumbbells out to your sides in a semi-circle path until both of your arms are parallel to the floor. Pause for a second and then lower the weights back down. Repeat for a total of 12 repetitions. The work should come from your shoulders and chest. Concentrate on contracting and squeezing your shoulder blades together as you lift.

    Considerations

    • If you don’t have dumbbells, you can use a resistance band or even no weight at all. You can also lift one arm at a time when performing chair flyes or do them from a standing, inclined or declined position. Keep your torso still and facing forward throughout the entire exercise and never let the dumbbells touch. This assures that there is tension in your chest and shoulder muscles at all times and helps prevent injury.

    Safety

    • Breathe properly, exhaling as you lift the weights and inhaling as you lower them. Never swing or jerk the dumbbells as you do chair flyes. This forces you to rely too much on momentum and can lead to injury. Do not curve or arch your back, which can put pressure on the spine and lead to back pain and injury. Always work at your own pace. Start out with just a few repetitions if needed, working your way up to the full 12.