Chest flyes are a great exercise for chest development.. but at the same time, they are one of the exercises that are most commonly done wrong. A lot of times, people end up hitting their anterior deltoid too much in the process and in this video I explain 3 easy fixes to do chest flyes properly.
First thing you want to do is stop rounding your shoulders when you bring your arms together. When you do this, you are basically telling your chest to take a seat while your anterior delt does all the work. Instead, what you want to do is over emphasize rolling your shoulders back, depressing your scapula and KEEPING them there during the entire set.
The next thing is you want to make sure you are squeezing down on your serratus anterior and your lat muscles. When you properly retract and depress your scapula, you should notice a slight outward turn of your arms and when you squeeze down on that and hold that in place, you should feel your lat muscles and the “fingers” on your ab side walls become tight and full and this is going to allow you isolate your chest as much as possible.
The third and final tip is you want to stop bending your arms and bringing your hands together. When you do this, you are immediately limiting full range of motion and won’t ever get that peak contraction. You must understand that the chest is worked fully by complete elbow abduction.. This means you must bring your elbows all the way to the midline of your body in order to reach true full range of motion.