Isolation Exercise

An isolation weight-training exercise is one that involves movement at just a single joint. Most chest exercises require movement at multiple joints, such as the chest press and dips, which involve movement at the elbows; these are considered compound moves. For a chest exercise to be an isolation lift, it has to only involve horizontal chest adduction. There are two exercises that fall into this category, including the lying chest fly and standing chest fly.

Lying Chest Fly

You’ll need a pair of dumbbells for the lying chest fly. Lie on your back on a flat bench with your feet on the floor. Start with your arms extended over your chest, with your hands gripping the dumbbells and your palms facing each other. Open your arms out to your sides to lower the dumbbells toward the floor, allowing your elbows to bend slightly. Bring your arms back together and repeat the motion.

Standing Chest Fly

For the standing chest fly, use a pair of high pulleys. Stand between the pulleys and grip the handles with your arms held out to your sides and your palms facing forwards. With your feet set to shoulder-width apart, bend forward at the waist and bend your knees slightly to help maintain your balance. Squeeze your arms together, maintaining just a slight bend in your elbows. Control your arms back to starting position, then repeat the movement.

Safety Considerations

The lying chest fly involves holding weights over your head, so for safety reasons, have a partner stand behind you to act as a spotter. If your chest becomes fatigued and you start to lose control, the spotter can assist by grabbing the weights. When using a heavy resistance during the standing chest fly, your lower back has a tendency to arch. To lower your risk of injury, contract your abs to hold your torso and spine stable. Reduce the weight if needed to maintain proper posture.