Chest Flye and Chest Press Exercises

Chest Flye
Lie on your back on a bench or swiss ball, with your feet on the floor.

Holding a weight in each hand with your palms facing inwards, extend your arms out away from your sides, until your elbows dip just below your shoulders.



Raise the weights back up until your arms are nearly fully extended above your chest, with the weights an inch or two apart at the top.

IMPORTANT: Please remember to visit your doctor before attempting any of these exercises if you suffer from heart/lung conditions or back/muscular pains or any other conditions. IF IN DOUBT SEE YOUR DOCTOR.

Breast Talk cannot be held responsible if you injure yourself....please take it easy.

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Chest Press
Lie on a bench or Swiss Ball, with your feet flat on the floor.

Holding a weight in each hand with your palms facing forwards, bend your arms so that your elbows are at 90 degrees.

Raise your arms upwards until they are nearly straight, with the weights an inch or two apart at the top.



For toning and strengthening perform 3 lots of 12-15 repetitions, with a minute’s rest in between each set. Perform each repetition slowly and under control with a weight that is challenging, but that allows you to complete each set.





Example of a chest routine:

Press ups – 12-15 repetitions
Chest flye – 12-15 repetitions
Chest press – 12-15 repetitions
Press ups – 12-15 repetitions
Chest flye – 12-15 repetitions
Chest press – 12-15 repetitions
Press ups – 12-15 repetitions
Chest flye – 12-15 repetitions
Chest press – 12-15 repetitions

Perform this routine twice a week with at least two full days rest between each workout.

IMPORTANT: Please remember to visit your doctor before attempting any of these exercises if you suffer from heart/lung conditions or back/muscular pains or any other conditions. IF IN DOUBT SEE YOUR DOCTOR.

Breast Talk cannot be held responsible if you injure yourself....please take it easy.

These two routines were written by Matt Peel who runs Premier Fitness Health & Fitness Club in Surry, UK. Matt has a degree in Sports Science and various diplomas and certificates in fitness training a sports therapy, including nutritionist qualifications. Matt's Experience includes fitness training for Formula One drivers and Olympic cyclists and has worked in the industry for around 12 years.

Please take time to visit Matt's website

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