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.

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.

You can either start your workout with this move to “pre-exhaust” your pecs, or save it for the end of your routine to create a lot of metabolic stress

Just make sure to keep the weights light—at least to start. “This is challenging,” he promises.

Do 2 sets of work periods lasting 1 to 2 minutes. Rest 1 minute between sets.

Nicolas Christides

General Manager

Evolve Fitness &Wellness