Chest Fly and Press Up
Positioning
1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep a slight bend in your knees.
- Engage your core for stability.
- Start with your arms extended in front of you, palms facing each other at chest level.
Movement Instructions
2. Chest Fly Motion:
- Gradually open your arms out to the sides (like a bird flapping its wings), keeping a slight bend in your elbows.
- Lower your arms until they are parallel to the floor, or as far as comfortable, feeling a stretch in your chest.
3. Press Up Motion:
- Bring the arms back together in front of you, squeezing your chest.
- As your arms come together, lift them overhead, extending fully.
4. Return to Starting Position:
- Lower your arms back down to the starting position at chest level.
Tips for Beginners
- Focus on maintaining control throughout the movements; avoid rushing.
- If using weights, choose a light amount that allows you to maintain form.
- Breathe steadily: exhale while opening your arms (fly) and inhale while bringing them back together (press up).
- Start with 10-15 repetitions, resting as needed.
