Fly Against Chains
The flat-bench fly holding a heavy chain in each hand instead of dumbbells; the links pile on the floor at the bottom and the load grows as the arms rise.
How to do it
Setup
Lying on a flat bench, a chain gripped in each hand above the chest, arms nearly straight, palms facing.
Steps
- Open the arms wide in an arc, letting the links settle on the floor.
- Keep the elbows softly bent and fixed.
- Bring the chains back together over the chest, lifting the links off the floor.
Common mistakes
Letting the chains yank the arms down: lower under control into the stretch. Bending the elbows into a press: keep the arc; the chest brings the chains up. Chains swinging at the top: pause until they hang still before the next rep.
Breathing
Inhale opening, exhale bringing the chains together.
