Step by step instructions, muscle activation and variants for the Weighted Chains Lying Bench Fly.
A chest fly variation performed lying flat on a bench using weighted chains as resistance. As you press upward, more chain links lift off the floor, creating accommodating resistance that naturally increases at the top of the movement and rewards lockout strength.
Common mistakes content is coming soon.
The Weighted Chains Lying Bench Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.