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Chest · Intermediate

Fly Against Chains

Flat-bench dumbbell fly with matched chains adding progressively more resistance as the arms approach the top.

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Exercise overview

Training details

ChestShoulders

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach equal chains securely to both dumbbells so several links remain on the floor at the bottom and more lift during the close.
  2. 02Lie on a flat bench with the dumbbells above the chest, palms facing, and shoulder blades set.
  3. 03Lower the arms in a wide arc with a small fixed elbow bend as more chain settles onto the floor.
  4. 04Stop at a controlled chest stretch, then bring the dumbbells together as the chains rise evenly.
  5. 05Keep both sides level and stop if an attachment or chain path shifts.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell FlyRelated variationDumbbell Flat Flye HoldRelated variationDumbbell Fly on Exercise BallRelated variationDumbbell Single Arm Alternate FlyRelated variationDumbbell One Arm Chest Fly on Exercise BallRelated variationFloor Fly with Barbells

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteMid Cable Chest Fly

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