"Towel Flys" Home Chest Workout - How To Build / Gain Muscle Fast (Brandon Carter)

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The chest or pectoral fly primarily works the pectoralis major muscles to move the arms horizantally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion. If laterally (externally) rotated, the contribution of the deltoid is lessened and the pec major is strongly emphasized as the transverse adductor.
The hands are usually brought out further than the elbows, in which case the flexors contract isometrically to inhibit undesired excess flexion of the elbow. Muscles which do this are the biceps brachii, the brachialis and the brachioradialis. The biceps may also play a limited role in shoulder flexion. The straighter the elbow is, the more stretch in these muscles. For safety, many avoid locking out the joint.
The movement is performed lying on the back on a bench, starting weights extended above the chest, meeting at the midsagittal plane. The arms are lowered through an arc passing through the transverse plane, terminating when the arm is roughly parallel to the floor, then returning to the starting position and repeating.
This exercise can be done using other implements than dumbbells, such as kettlebells or weight plates. There are also machines such as the pec deck which perform a stabilized version of the movement while allowing people to sit upright.
If using a cable machine, the body leans forward to counterbalance the weight moved, with the feet braced and the elbows are positioned slightly below shoulder height. The arms move the same arc as a bench fly, relative to the torso.

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[hardinmichael1981]

for people with carpeted floors:

you can make a rolling handle bar with lawn-mower wheels, some long bolts, metal cables clamps and some duct tape. It's basically a push-up handle with wheels. Make sure that the bolts are at least 10 inches long so the wheels don't rub against your forearms.

These could potentially be harder to do because they are less stable as there is less friction with the floor.

[BrandonCarterTV]

@hardinmichael1981 great idea!

[MrBrownpride3]

How the hell r u going to add weights to this exercise

[BrandonCarterTV]

@MrBrownpride3 put your legs on a chair... thats hard as HELL

[Jenova2009]

Those are the hardest thing i have ever done

[BrandonCarterTV]

@Jenova2009 hahaha nice!

[milosnesic]

@MrBrownpride3 or u can take some backpack and fill it up with books and stuff...

[Mannypacquia0]

@BrandonCarterTV or if your even strong enough, id say try handstands while doing this, itll probably hit upper chest like while your in handstand,try towel fly.

[prayShinigami]

OMG O_o NEW IDEEA , AWSOME IDEEA

[Newbpwng]

@hardinmichael1981 or they could just use adjustable dumbells that have screws on each side to lock the weight and all you have to do is just not tighten the screws all the way to let the weight rotate on the handles

[JironCFC]

@hardinmichael1981 two books could work haha

[kcamp111060]

that's kick ass! Im going to do that!

[bestinfopage]

Nice

[p0p0sex]

for those with carpetetd floors get a platic bag, put your hands into the plastic bag, do the exercise!

[1pcGAMER4ever1]

@lucgh2007 yea, he is