The scapulae will retract (adduct) during this type of fly. This fly, while it seems like an isolation movement, is actually a compound movement because it involves movement in a second joint: the scapulothoracic. If the shoulder is externally rotated (elbows pointing towards the hips) then it will be assisted in this transverse abduction by the middle deltoid head. If the shoulder is neutrally rotated (elbows pointing outward then towards the scapulae as they lift) the posterior deltoid will be assisted in this transverse extension by the lateral rotators of the rotator cuff: the infraspinatus and teres minor. In terms of glenohumeral movement, the posterior deltoid does not work alone, and is assisted by other muscles. Arms are moved through the transverse plane in an arc until parallel to the ground (or the limit of the range of motion of the shoulder is reached), then returned to the starting position and repeated. The exercise is performed with the torso parallel to the ground, facing down, with the hands in front of the face. This movement is the opposite of a chest fly. The inverted fly (also known as a bent-over lateral raise, reverse fly, or rear delt fly) works the posterior deltoid. There are also machines such as the pec deck which perform a stabilized version of the movement while allowing people to sit upright. This exercise can be done using other implements than dumbbells, such as kettlebells or weight plates. The arms are lowered through an arc passing through the transverse plane, terminating when the arm is roughly parallel to the floor, then returning to the starting position and repeating. The movement is performed lying on the back on a bench, starting weights extended above the chest, meeting at the midsagittal plane. For safety, many avoid locking out the joint.
The straighter the elbow is, the more stretch in these muscles. The biceps may also play a limited role in shoulder flexion. Muscles which do this are the biceps brachii, the brachialis and the brachioradialis. The hands are usually brought out further than the elbows, in which case the flexors contract isometrically to inhibit undesired excess extension of the elbow. If laterally (externally) rotated, the contribution of the deltoid is lessened and the pec major is strongly emphasized as the transverse adductor. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion. The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. Flies can also be performed with body weight by doing gymnastic ring chest flies. Using dumbbells for pectoral flies requires the use of stabilizer muscles associated with performing flies, when compared to performing flies with a cable machine. When using a cable machine, the hands and arms move through the same anatomical plane as the dumbbell version. Flies can be performed supine, sitting or standing upright. The simplest equipment to use is a dumbbell, though the exercise can also be performed using a cable machine. They should be done with caution and their effects first tested while using very light weights which are gradually incremented after more strength is gained.įlies can be performed using any weight that can be held in the hand. ĭue to this leverage, fly exercises of all types have a large potential to damage the shoulder joint and its associated ligaments and the tendons of the muscles connecting to it. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the military press and bench press for the shoulder and chest respectively). Flies are used to work the muscles of the upper body. The main anatomical planes of the human body, including median (red), parasagittal (yellow), frontal or coronal plane (blue) and transverse or axial plane (green).Ī fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. JSTOR ( October 2015) ( Learn how and when to remove this template message).Unsourced material may be challenged and removed. Please help improve this article by adding citations to reliable sources. This article needs additional citations for verification.
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