Partial Fly's

Partial fly's are generally performed using heavier weights than normal, and as such should only be performed with a partner, and by experienced lifters.

START

FINISH

You may work in either a flat - incline or decline bench position, however focus on keeping your head and back pushed into the bench, avoiding any arching of the spine.

Keeping a slight bend in your arms, start with the weights above your chest, breathe heavily, holding the chest high, and lower the weights only as far as you feel comfortable with. Your aim is not to take the weights down to shoulder level, but more of a mid point between your normal fly lowering position, and your starting phase.

Exhale as you lift the weights back up to your starting position, being assisted if necessary by your spotter / partner. Always communicate with your partner -never let go of the weights until they are both clear of your chest and face, and only when your partner has the full weight.