The Most Effective Chest Exercise Is One You’ve Never Tried
You’ll feel a whole new kind of burn
You’ve done the dumbbell fly about a million times. But have you tried the batwing fly?
By stretching your chest muscles under load, the batwing fly creates a lot of muscle damage for serious gains, says Men’s Health Fitness Director BJ Gaddour.
The key to the exercise is keeping the weights light and your arm position low—near where it would be at the start of a traditional bench press movement. From there, extending your hands out to your sides will give you a whole new kind of burn.