Chest · Bodyweight
Weighted Chains Lying Bench Fly
How to do the weighted chains lying bench fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie back on a bench holding a chain or weighted strap in each hand with arms extended above your chest, elbows softly bent. Open your arms out wide in an arc until you feel a stretch across the chest, then bring them back together over your chest. The chains build resistance as your hands rise, loading the contraction at the top.
- 1Chest stretching as your arms open wide
- 2Pecs squeezing together at the top of the arc
- 3A fixed soft bend in the elbows the whole rep
Common mistakes
- Bending the elbows more to turn it into a press
- Dropping the arms too low and straining the shoulders
- Slamming the hands together without control
Muscles worked
The weighted chains lying bench fly mainly works the mid chest, with the lower chest, upper chest, and front delts assisting.
- Mid ChestPrimary
- Lower ChestSupport
- Upper ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the weighted chains lying bench fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.