How to do a Chest Fly
The chest fly stretches and squeezes the pecs through a wide arc with a fixed, slightly bent elbow. The key is keeping the elbow angle locked so it stays a fly, not a press. CalmArms grades your arc and control and counts every rep hands-free.
Muscles: Chest · Anterior Deltoids
Demonstration: Dumbbell Flat Fly
How to do it with clean form
- 1
Set a slight bend in your elbows and lock that angle for the whole set.
- 2
Open your arms wide into a stretch, keeping the elbow bend fixed.
- 3
Bring the weights together in an arc, squeezing the chest at the top.
- 4
Lower back to the stretch under control — don’t bounce out of the bottom.
Common chest fly mistakes CalmArms catches
Bending and straightening the elbows, turning it into a press.
Going too deep and stressing the shoulders at the bottom.
Rushing the squeeze instead of controlling the arc.
Uneven arms on dumbbell and cable variations.
How CalmArms grades the chest fly
CalmArms watches your elbow angle to confirm it stays a fly, and on dumbbell and cable variations it also grades left-vs-right evenness.
Variations graded
Grade your chest fly on your next set.
Prop your phone and lift. CalmArms counts every rep and grades your form A–F, hands-free — on-device, no video uploaded.