When you start going to the gym, you do the basics: squat, bench, dumbbell presses, and the dreaded dumbbell chest flyes. Chest flyes tend to hurt your shoulders, the form is hard to maintain, and they’re unbearably humbling! So, let us look at some replacements that’ll do the job just as well.
* Note! If your shoulders or elbows hurt whenever you do any chest or shoulder movements, then you should skip this list and see a medical expert.
1. Dumbbell Chest Press
The dumbbell chest fly is an excellent movement. However, it does have its limitations. The biggest is that it tends to place enormous pressure on the shoulders.
Dumbbell chest presses are the logical solution. Rather than just using the shoulders to pivot around, you actually use them! Also, you can use quite a lot more weight with dumbbell presses than dumbbell flyes, so it’s a win-win!
This movement will target the chest, shoulders, and triceps.
How to do it:
- Set a bench to its flat position and grab a pair of dumbbells
- Sit down on the bench with the dumbbells on your thighs.
- Flick the dumbbells up towards your chest while simultaneously lowering your body onto the bench
- With your elbows at 45 degrees between your shoulder level and upper body, press the dumbbells until they are above the body (arms straight)
- Lower the weights towards your chest, and once you cannot lower the weights any further, press them back to the starting position.
Pro tips:
- As you press up, remember to breathe out. This will keep your core engaged.
- If you have trouble flicking the dumbbells up, you could ask someone in the gym to help pass them on.
Sets and Reps:
This is quite a “big” movement, so you should aim to do 4 – 5 sets of 6 – 12 reps. You can move a lot of weight on these if your gym has the equipment.
Variations:
1a. Incline Dumbbell Chest Press
The incline chest press accomplishes two functions. First, it logically shifts more of the focus to the upper chest.
Secondly, it will allow for slightly more chest movement. Seeing as how the function of the chest is to draw the humerus (upper arm bone) across the chest, doing so at an incline will allow for slightly more chest activation.
The only difference in the setup between this and the original is that the bench is set to an incline between 35 – 45 degrees.
Sets and Reps:
Again, this is one of the ‘bigger’ movements. So, you should aim to do 3 – 4 sets of between 8 – 12 reps.
1b. Decline Dumbbell Chest Press
By lowering the angle as such, we grant the lower chest (or the costal fibers) the ability to contract more.
This will not only place considerably less strain on the shoulders but also help you sculpt that big “hanging” chest. It will also allow you to use an enormous amount of weight compared to the flat and incline bench, which means more gains.
Pro tips:
- This is a tough exercise to learn. It will take some time, so do not be discouraged if you struggle a bit in the beginning.
- While the decline is great for taking the load off the shoulders, it can place a load on the lower back if you arch too much. If you feel this happening, lower the weight.
Sets and Reps:
This is more of an isolation movement, so aim for 3 sets of 10 – 12 reps.
2. Seated Cable Chest Fly
One day you walk in, and all the dumbbells are taken. Damn – How to do chest flyes without dumbbells, you wonder…
The seated cable chest fly is an exercise with a lot of words, but essentially just replaces dumbbells with cables! There is a physiological benefit to this when you look at the way cables provide resistance.
Dumbbells (especially flyes) provide a ton of resistance at the bottom of the lift when the torque is high. However, once the dumbbell is quite high, the torque drops, and so does the resistance. The net result is that cables feel a lot heavier, not because the load is more (in volume) but more in time under tension.
This movement will target the chest and shoulders.
How to do it:
- Set a bench in its upright position, or one lower than upright.
- Grab each handle of the cable machine and sit down, planting your feet firmly to maintain stability.
- Extend your arms forward and touch the handles against one another. This is the starting position.
- Slowly open your arms up like you would when hugging someone. Do not bend your arms when doing this.
- Once you cannot open your arms anymore, bring your hands back to the starting position again without bending your arms.
Pro tips:
- While keeping your arms straight is perfect form, some bend is okay, especially if you go really heavy. That said, try not to bend them!
- Keep your back flush and straight with the backrest, and refrain from arching your back at all
Sets and Reps:
Since this movement is done towards the end of the session, you can use quite a bit of volume but with a lower load. Complete 5 sets of 15 – 20 reps.
3. Standing Cable Chest Fly
The standing version of cable flyes is technically the more common one. However, it also has one or two drawbacks compared to the seated variation. The seated allows you proper back support, and you’re less likely to lose form.
On the other hand, standing allows for more mobility around the scapula. This could increase the range of motion ever so slightly. Try each and see which works best for you. The standing variation will also allow for more core and balance training if that’s something you’re after.
This movement will target the chest, shoulders, core, and lower back.
How to do it:
- Grab each cable machine handle firmly and bring them toward your chest.
- Slowly walk forward until you are at least 2 – 3 feet in front of the cable machine.
- Place your dominant foot ahead of your body and hinge your upper body forward at the hips. Then, extend your arms straight in front of your body.
- Slowly open your arms up like you would when hugging someone. Do not bend your arms when doing this.
- Once you cannot open your arms anymore, bring your hands back to the starting position again without bending your arms.
Pro tips:
- This movement may be a staple in most workouts, but most people also butcher the form. Refrain from rocking your body forward and back, and ensure your arms remain as straight as possible.
- If you have trouble keeping your body stable, engage your core or strengthen it.
Sets and Reps:
Complete 3 sets of 10 – 15 reps. This should also be done towards the latter of the session since it is an isolation exercise.
4. Pec Deck / Machine Flyes
The pec deck or machine flye is one of the best exercises in the gym – for the chest. This is because you are locked in place, get a full contraction, and the risk of shoulder injury is minimal.
Quite similar to all the other flyes we have covered already, however, unlike cables, the machine will take even more strain off the shoulders. Plus, by moving the seat up and down, you can train all the parts of the chest – upper, middle, and lower!
This movement will target the chest, but your shoulders also need to be warmed up.
How to do it:
- Set the seat to your preferred height depending on which part of the chest you’d like to target
- Set the handles to your preferred position. You should be able to grab them while feeling some stretch in the chest, but not a severe one.
- Sit down with your back flush to the backrest and grab the handles. This is the starting position.
- Now, close your arms by bringing the handles towards one another. Once they touch, slowly bring them back to the starting position.
Pro tips:
- You’ll notice you involuntarily bend your arms if the weight is too heavy. As with all flyes, make sure your arms are as straight as possible
- If you want to feel your chest working, tuck your chin into your chest. This allows you to feel and contract the muscles significantly harder.
Sets and Reps:
This should be done as a finisher or a warm-up for the total session, so complete 2 sets of 6 – 15 reps.
5. Costal Cable Flyes
The last of the movements on the list is odd. The costal cable fly is a hard movement to learn and even harder to get right.
This exercise aims to only target the sides and the lower parts of the chest. While decline presses or flyes would do this, they typically do not allow full contraction. By standing upright and “aiming” the cables towards your feet, you get a great contraction.
This movement will target the chest, but your shoulders also need to be warmed up.
How to do it:
- Grab each handle of the cable machine firmly and bring them toward your chest
- Slowly walk forward until you are at least 1 – 1.5 feet in front of the cable machine
- Place your dominant foot ahead of your body but do not hinge your body like you would with standing flyes. Remain upright
- Extend your arms forward and touch the handles against one another at your hips. Your arms should be facing straight down. This is the starting position.
- Slowly open your arms up like you would when hugging someone. Do not bend your arms when doing this. Mobility might be a limiting factor here, so practice caution
- Once you cannot open your arms anymore, bring your hands back to the starting position again without bending your arms.
Sets and Reps:
Only do 1 or 2 sets of 10 – 15 reps here. You’re at the end of your session, and doing more volume will certainly do more harm than good.
FAQs
Chest Fly Alternative at Home
What exercise can I do instead of flyes – at home? Finding a good chest fly alternative at home is harder than you might think. Drawing the upper arm across the chest without a dumbbell or cable leaves only something that will slide across a slippery floor.
Assume a pushup position with two objects under your hands that could slide on the floor you are on. Slowly open your arms as you would for a normal fly, and close them again.
Keep in mind that even if you have a massive chest, this will still be quite hard, so do not feel embarrassed to start on your knees.
Are Chest Flyes better than Chest Presses?
It depends on what your needs are. Because they do not use the shoulders or triceps, they allow for greater isolation. However, because they use a single muscle (the chest), it can be hard to progress on them.
Ideally, you should do both! However, if you could only choose one, you might be better off with chest presses.
