Workouts / Chest (Pecs)

Chest Fly Exercises

The CrossToner chest fly exercise, also know as the pec fly, works chest and shoulders, and mimics the well known chest fly machine.

This exercise develops and strengthens the pectoral muscles as well as the deltoids, and also activates triceps and forearm muscles. Like most CrossToner exercises, the chest fly can be performed sitting or standing.

CrossToner Pec Fly


Pec Fly

Pec Fly Machine


Pec Fly Machine

Muscles of the Chest and Shoulders

The following illustration provides details of the chest muscles and front shoulder muscles. CrossToner uniquely targets numerous muscles with each exercise.

Chest and Shoulder Muscles

Strengthening and toning the chest requires targeting the pec muscles from different angles. Looking at the diagram above, you see the highlighted muscles targeted by the CrossToner chest fly:  the pectorals, or pecs, which consist of the pectoralis major and minor muscles, and the deltoid, the triangular shaped muscle that gives the top of the shoulder its shape.

The CrossToner chest fly is a versatile exercise that fits the bill because you actually target different areas of the pec muscles by simply adjusting the start and end position of the CrossToner. 

To focus more on the lower chest, simply hold the CrossToner lower so that your hands are closer to your waist. To target the middle, hold the Crosstoner in the middle so that your hands are close to the center of your chest. And to target upper chest muscles and incorporate more of the shoulders into the exercise, raise the CrossToner so that your handles are level with your shoulders.

And finally, you can easily incorporate other exercises at the same time, for a complete chest workout. The video below is demonstrating the lower chest position.

How-To Video


Hold CrossToner by both long handles so that short handles face upwards. Slowly compress long handles until they touch. Hold for 1 second, then release slowly.

Repeat 8-12 times.

The video above demonstrates the lower chest positioning. The higher the CrossToner is held during the exercise, the higher up the chest muscles you will be targeting.

Always inspect your resistance bands before use. Do not use any bands that show any signs of wear or tear. Refer to your user manual for important safety information.


Overhead Flys
Hold CrossToner overhead by the long handles so that unit is parallel to ground and long handles are pointing to the front and unit is slightly in front of head. Pull long handles together with hands and elbows aligned perpendicular to the floor so that arms are always parallel to each other. Works upper chest and front/top of shoulders.

Elbow Flys
Similar to standard Pec Fly, but the exercise ends with elbows touching, which adds maximum intensity to the exercise.

Multi Position Chest Fly
Start with low height chest fly for one rep, move to medium height for one rep, then to high height for one rep, back to medium for one rep, then back to low height for one rep.

Climbing Chest Fly
Start with low height chest fly position. As you start to close handles, simultaneously begin raising the CrossToner so that you end at the high pec fly position at the peak of the movement. Then slowly release AND lower the CrossToner so that you end up back at the original starting position. Do one set of 8-12 reps, then for the next set, start at the high chest position and do this exercise in reverse.

Svend Press
Start with middle chest position with hands at chest level. Slowly close CrossToner just like standard pec fly. While continuing to hold the lower handles together isometrically, extend your arms out in front parallel to the ground. Then bring the CrossToner back into your chest, then release the handles slowly. That’s one rep. Do one set of 8-12 reps.

Hold the ends of the long handles and point the CrossToner short handles away from you and parallel to, or at a 30 degree angle to the floor. This exercise mimics the latter part of a true cable crossover machine exercise, but with much less stress on the shoulder joints.

Reverse CrossOvers
Same as CrossOvers, but with short handles facing (almost touching) chest/stomach. The short handles should remain under the arms during the exercise. This variation may be easier on the wrists for some.


Chest Flys with Power Squat or Lunge
Combine one of the pec fly exercise variations with a squat or lunge during each repetition for a super intense workout of chest, shoulders and legs

Compare to these traditional pec / chest exercises

How does CrossToner stack up against these traditional methods?

CrossToner has a few advantages over these traditional chest exercises.

Compared to the resistance band and cable crossovers, CrossToner has a more even resistance curve throughout the length of the motion. Looking specifically at a comparison to resistance bands, it would take 11 different sets of resistance tubing to achieve the number of resistance levels as the CrossToner.

Compared to dumbbells and machines, CrossToner is a much safer alternative. Numerous personal trainers, physical therapists, and orthopedic surgeons would tell you that dumbbell flys on a bench place too much risk on the shoulder joints due to the lack of any support or safety net feature. In addition, unlike the CrossToner, the extreme range of motion involved in dumbbell flys can lead to pec muscle tears.

Compared to cable crossovers, CrossToner does a better job at actually targeting the chest muscles. Cable crossovers require so much core and lower body support that you’re not able to fully engage the chest muscles.

As for portability, CrossToners are ultra light weight and portable. You can’t lug a fitness machine around, and taking a set of dumbbells with you is not practical!


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