Bench Lying Weighted Chain Fly

- Chains (weighted or adjustable as needed)

Starting Position:

1. Lie on the Bench: Position yourself on a flat bench with your back flat and feet firmly planted on the ground or resting on the bench for stability.
2. Hold the Chains: With a chain in each hand, extend your arms straight up above your chest. Your palms should be facing each other, and the chains should hang towards the floor.

Movement Instructions:

1. Lowering Phase:
- Slowly lower the chains out to the sides in a wide arc. Keep a slight bend in your elbows to protect your joints.
- Lower the chains until they are at shoulder level or slightly below, feeling a stretch across your chest.

2. Returning Phase:
- Reverse the motion by bringing your arms back together above your chest in a controlled manner.
- Squeeze your chest muscles at the top of the movement.

Key Points:

- Controlled Motion: Perform each phase of the exercise slowly to maintain control and maximize muscle engagement.
- Breathing: Exhale as you lift the chains back to the starting position and inhale as you lower them.
- Posture: Keep your back flat against the bench throughout the exercise to avoid arching.

Tips for Beginners:

- Start with lighter chains to master the form before increasing weight.
- Focus on the motion rather than the weight; proper technique is crucial for effectiveness and safety.

Recommended Repetitions:

- Aim for 8-12 repetitions for 3 sets, resting for 60-90 seconds between sets. Adjust as necessary based on your comfort and strength level.