Prone Chest Flye

Differentiation: Mechanics

This variation of a Chest Flye is unique. Here is how: you roll two barbells outward as your slowly lower your body to the floor. You must engage your ab muscles to maintain balance. You also strengthen and define your outer pectoral muscles | as you roll the barbells outward, | and inward during the return movement. This exercise requires great core and chest strength | and is not recommended for beginners.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain two fixed-weight barbells.

3) Position the two barbells parallel to each other on the floor about a foot apart.

4) Grasp a bar in each hand.

5) Position yourself face-down (parallel) above the bars, as if you are going to do push ups.

6) Your arms should be roughly straight down under your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you slowly roll the bars away from your torso on each side

3) ...as your body gradually lowers to the floor.

4) This is the ending position.

5) When you've lowered yourself as far as is comfortable, Exhale as you roll the bars slowly back toward the center of your body.

6) ...until you reach the starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your body straight during the entire movement.

Keep your arms slightly bent at the elbows and maintain this same angle during the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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