3 Best Chest Fly Variations
What is the application of chest flys in a program?
I would use them more times than not as a way to warm up and as a way to kick start recovery after a workout.
Chain Flys - any accommodating resistance is awesome because it allows us to deload the bottom position safely, and get a strong squeeze at the top
Band Flys - these simulate a cable crossover type of movement. You can easily vary the height of the fly in order to stress different fibers of the chest.
TRX Flys - by using a suspension trainer you have much higher demands for shoulder stability. It's a variation I love to step up the challenge.
I recommend 15-20 reps of band/trx flys as a recovery based movement, and 10-12 reps of chain flys as a strength based movement
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