Flat Bench Fly for Chest -- BBF 90 Day Fitness Challenge Instruction Video #1. Please visit our site for more videos, freebies, expert fitness tips and instruction: http://ballisticbodyfitnessblog.com/
Hey guys, Scott Yonehiro with Ballistic Body Fitness and I'm with BBF trainer Chris Chandler and we're going to show you how to do an awesome flat bench fly.
Chris is going to come over here and he's going to open up his chest and open up the arms bringing it out and bending those elbows because the object is to go ahead and open up that chest and then you are going to bring it all the way up squeezing at the top of the motion almost like a hug.
Good, give me some repetitions on this. Notice how Chris's form over here is awesome. He's bending the elbows when he comes down to open up the chest then bringing it up and straightening the elbows so that he's squeezing out the chest at the top of the motion which is very important.
A lot of times I will see people make the mistake of bringing the arms up and keeping a bend in the elbow but you will want to straighten the elbows out at the top so you get a real good squeeze in the pecs over here in the chest.
Like any chest move you're going to breathe in when you bring the weight down closer to the chest and you are going to breathe out when you bring it back up. It is very important to make sure that you are breathing properly because as you bring the weights down and you breathe in like this, the oxygen in the lungs is going to help it expand and open up the chest. And when you breathe out when you come to the top of the motion, it's going to help squeeze the chest closed.
Terms covered in this video:
• flat bench
• flat bench press
• weight bench
• flat bench flyes
• flat bench flies
• weight benches
• adjustable weight bench
• free weights
• flat dumbbell bench press
• weights
• workout bench
• bench press
• home gym
• dumbbell
• dumbells
• gym equipment
• fitness equipment
• weight lifting equipment
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