Chest Fly Workout

Listen up. You want a chest that looks like it was chiseled from granite? You want to feel that deep, burning stretch and contraction that screams "pec development"? Then you need to master the chest fly. Forget the half-assed movements, the ego lifting, and the "just going through the motions." We're here to build real muscle, with real technique, for real results.

The chest fly isn't just some accessory movement you tack on at the end of your workout. When done right, it's a precision instrument for isolating and developing your pectorals, hitting those muscle fibers in a way no press ever will. Presses are for pushing raw weight; flies are for shaping, stretching, and squeezing. They bring out the detail, the striations, and that full, rounded look.

I've seen countless guys churn out sloppy flies, loading up too much weight, shrugging their shoulders, or just turning it into another press. That's not how we do things at MAHA Fit. We focus on execution, mind-muscle connection, and progressive overload with purpose. This isn't about moving weight; it's about moving muscle.

In this guide, we're stripping away the fluff and getting down to brass tacks. We'll cover everything from the anatomy you need to know, to step-by-step execution for both cable and dumbbell flies, crucial variations, smart programming, and the common mistakes that are holding you back. Get ready to build a chest that demands attention.

Key Takeaways

* Understand Pec Anatomy: Target the clavicular (upper), sternal (middle), and costal (lower) heads of the pec major for complete development.

* Prioritize Form Over Weight: Maintain a slight, consistent elbow bend (20-30 degrees) and focus on a deep stretch and powerful contraction.

Master Both Cable and Dumbbell Flies: Cables offer constant tension; dumbbells provide a unique stretch and require more stabilization.

* Utilize Cable Variations: High-to-low targets lower pec, mid-cable is overall, low-to-high hits upper pec. Each has a specific purpose.

* Smart Programming is Key: Adjust sets, reps, and frequency based on your experience level for optimal growth and recovery.

* Correct Common Mistakes: Avoid ego lifting, shrugging, straight arms, and half-reps to maximize pec activation and prevent injury.

The Anatomy of a Powerful Chest: Know Your Pecs

Before you even touch a handle or a dumbbell, you need to understand what muscles you're actually trying to hit. You can't sculpt something if you don't know its shape. Your chest is primarily made up of two muscles: the Pectoralis Major and the Pectoralis Minor.

Pectoralis Major

This is the big boy, the fan-shaped muscle that makes up the bulk of your chest. It's often divided into three heads based on where it originates:

1. Clavicular Head (Upper Pec): Originates from the medial half of the clavicle (collarbone). Its primary function is shoulder flexion (lifting your arm forward) and horizontal adduction (bringing your arm across your body, especially from an elevated position). This is the part that gives your upper chest that coveted "shelf" look.
2. Sternal Head (Middle/Main Pec): Originates from the sternum (breastbone) and the costal cartilages (ribs). This is the largest part of the pec major and is primarily responsible for horizontal adduction (bringing your arm across your body) and internal rotation of the humerus. This head is what gives your chest its overall thickness and width.
3. Costal Head (Lower Pec): Sometimes considered part of the sternal head, it originates from the external oblique aponeurosis. It aids in shoulder adduction (bringing your arm down to your side) and internal rotation, often emphasized in decline movements or high-to-low flies.

The primary action of the Pectoralis Major as a whole is horizontal adduction. Think about hugging a barrel or bringing your hands together in front of your chest. This is precisely what the chest fly aims to maximize. Unlike presses, which involve elbow extension and push your arms away from your body, flies focus almost exclusively on this adduction and the deep stretch it provides.

Pectoralis Minor

This is a smaller, triangular muscle that lies underneath the pectoralis major. It originates from the 3rd to 5th ribs and inserts into the coracoid process of the scapula. Its main functions are to stabilize, depress, and abduct the scapula. While not directly targeted by flies in the same way the major is, a healthy and strong pec minor contributes to overall shoulder health and stability, which is crucial for safe and effective chest training.

Why does this matter for flies? Because the chest fly is designed to isolate and emphasize the adduction function of the pectoralis major. By keeping your elbows mostly fixed, you minimize triceps involvement and force your pecs to do the heavy lifting in bringing your arms across your body. Different angles (as we'll discuss with cable variations) allow you to emphasize different heads of the pec major, leading to a more complete and balanced chest development.

Understanding this anatomy means you're not just moving weight; you're contracting muscle with intent. When I tell you to squeeze your pecs, you'll know exactly what you're squeezing and why.

📖 Related: To go deeper on MAHA, start with Benefits Of Omega-3 Fats, Food Supplement Collagen: Is It Really Worth the Hype?, and MAHA vs. Government Guidelines: What Evidence Supports.

Cable Chest Fly: Precision and Constant Tension

The cable chest fly is a staple for a reason. It provides constant tension throughout the entire range of motion, something dumbbells can't quite replicate due to gravity. This continuous stress on the muscle fibers is fantastic for hypertrophy and developing that deep, inner pec squeeze.

Setup: Get Dialed In

1. Machine Choice: Use a dual-cable crossover machine. Make sure it's sturdy and the pulleys move smoothly.
2. Handle Height: For a standard mid-cable fly, set the pulleys to approximately shoulder height. This will target the sternal (middle) head of your pectoralis major most effectively. We'll discuss variations later.
3. Weight Selection: Start light. I'm not kidding. This isn't about how much weight you can move; it's about how well you can contract your pecs. Pick a weight you can control for 10-15 reps with perfect form.
4. Stance: Stand in the center of the machine, slightly staggered with one foot forward. This provides a stable base and prevents you from swaying. Your chest should be upright, shoulders back and down, slightly ahead of the cables.

Execution: Every Rep Counts

1. Initial Position: Grab a handle in each hand. Take a small step forward to create tension on the cables. Your arms should be extended out to your sides, slightly wider than shoulder-width, with a slight bend in your elbows (about 20-30 degrees). This bend is crucial—it protects your elbow joints and keeps the tension on your pecs, not your triceps.
2. Chest Up, Shoulders Back: Maintain a proud chest throughout the movement. Your shoulders should be depressed (pulled down) and retracted (pulled back) to prevent your traps from taking over. Think about sticking your chest out.
3. The Adduction Phase (Concentric): With that consistent elbow bend, initiate the movement by bringing your hands together in an arc in front of your chest. Imagine you're trying to hug a giant tree or squeeze a basketball between your hands. The movement should come from your shoulders and pecs, not your elbows or wrists.
4. The Squeeze: As your hands meet (or almost meet) in front of your chest, squeeze your pecs hard for a full 1-2 seconds. Focus on contracting those inner pec fibers. This is where you build that separation and detail. Don't just touch your hands and bounce; squeeze.
5. The Stretch Phase (Eccentric): Slowly and under control, reverse the movement, allowing your arms to return to the starting position. Let your pecs stretch deeply, feeling the pull across your chest. Aim for a 2-3 second eccentric phase. Do not let the weights slam back. This controlled eccentric is vital for muscle growth and preventing injury.
6. Full Range of Motion: Allow your arms to go back as far as comfortable, feeling a good stretch across your chest, but stopping before your shoulders become internally rotated or you feel any strain in your shoulder joint.
7. Breathing: Exhale as you bring your hands together (concentric); inhale as you return to the starting position (eccentric).
8. Rep Count: Aim for 10-15 controlled reps per set.

Jake's Tip: Think of your hands as hooks, not active pushers. Your hands and forearms should just be extensions of the cables. The power comes from your pecs adducting your humerus (upper arm bone). If you feel it more in your triceps or shoulders, your form is off or the weight is too heavy.

Dumbbell Chest Fly: Stretch and Stabilization

The dumbbell chest fly offers a different stimulus than cables. While cables provide constant tension, dumbbells offer a unique gravitational pull that creates a tremendous stretch at the bottom of the movement. They also demand more stabilizer muscle activation, as each arm works independently. This makes them excellent for improving proprioception and unilateral strength.

Setup: Lay the Foundation

1. Bench: Use a flat bench. For variations, an incline or decline bench can be used, but we'll focus on flat for now.
2. Dumbbell Selection: Again, start lighter than you think you need. Ego has no place here. Pick a weight you can control for 8-12 reps with perfect form. If you're struggling to control the descent or can't get a good stretch, the weight is too heavy.
3. Getting into Position: Sit on the end of the bench with the dumbbells resting on your knees. Lie back, using the momentum from your legs to help kick the dumbbells up to the starting position above your chest. This is safer than trying to hoist them from the floor.
4. Starting Position: Your feet should be flat on the floor, providing a stable base. Your back should be pressed into the bench, with a slight natural arch in your lower back. Your head should be relaxed on the bench.
5. Arm Position: Hold the dumbbells directly above your chest, palms facing each other. Just like with cables, establish that consistent, slight bend in your elbows (20-30 degrees). This bend should remain fixed throughout the entire movement.

Execution: Gravity's Embrace

1. Chest Up, Shoulders Back: Maintain that proud chest. Pull your shoulder blades together and down into the bench. This provides a stable platform and ensures pec activation.
2. The Stretch Phase (Eccentric): Slowly and with control, lower the dumbbells out to your sides in a wide arc. Visualize spreading your arms wide, like a bird stretching its wings. The movement should be slow and deliberate, taking 2-3 seconds.
3. Deep Stretch: Go as deep as your shoulder mobility allows, feeling a profound stretch across your chest. Stop when your elbows are roughly level with the bench, or slightly below, but before you feel any discomfort or strain in your shoulder joint. Do not let your elbows drop too far below your body, as this can put undue stress on the shoulder capsule.
4. The Adduction Phase (Concentric): From the stretched position, powerfully bring the dumbbells back up in the same wide arc, contracting your pecs to bring your hands back together above your chest. Focus on squeezing your pecs as if you're trying to push them together from the inside out.
5. The Squeeze: As the dumbbells come back up, they should almost touch (or gently touch) at the top, directly above your chest. Squeeze your pecs hard for 1 full second at the peak contraction. Avoid clanging the dumbbells together forcefully; this reduces tension.
6. Avoid Lockout: Don't lock your elbows out at the top. Keep that slight bend to maintain tension on the pecs.
7. Breathing: Inhale as you lower the dumbbells (eccentric); exhale as you bring them up (concentric).
8. Rep Count: Aim for 8-12 controlled reps per set.

Jake's Tip: The dumbbell fly demands more core stability and control. Don't let the dumbbells dictate the movement; you dictate the movement with your pecs. If you find yourself arching your back excessively or swinging the weights, you're using too much weight. Focus on the stretch and the squeeze.

Cable Fly Variations: Hitting Every Angle

The beauty of the cable machine is its versatility. By simply adjusting the pulley height, you can target different regions of your pectoralis major more effectively. This is how you achieve complete, balanced chest development, ensuring no part of your pecs is neglected.

For all these variations, remember the core principles: maintain a 20-30 degree elbow bend, control the eccentric, and squeeze hard at the peak contraction.

1. High-to-Low Cable Fly (Decline/Lower Pec Focus)

This variation emphasizes the lower and outer regions of your pectoralis major, often referred to as the sternal and costal heads. It mimics the movement pattern of a decline press but with the constant tension of cables.

• Pulley Height: Set the pulleys to the highest position on the cable crossover machine.
• Stance: Stand in the center, slightly staggered stance for stability. Lean forward slightly at your hips, maintaining a straight back and proud chest.
• Execution:
• Grab the handles, step forward to create tension. Your arms should be extended out to your sides, slightly wider than shoulder-width, with the slight elbow bend.
• Initiate the movement by bringing your hands downward and inward in an arc, aiming to meet them in front of your lower abdomen or hips.
• Focus on driving your elbows down and in, feeling the contraction in the bottom of your pecs.
• Squeeze hard for 1-2 seconds at the bottom.
• Control the eccentric phase, allowing your arms to return slowly to the starting position, feeling a good stretch across your lower chest.
• Target Region: Primarily the lower sternal and costal heads of the pectoralis major. Helps create that defined line at the bottom of your chest.
• Rep Count: 10-15 controlled reps.

Jake's Insight: Think about "scooping" or "sweeping" your hands down and in. Many people neglect their lower chest, leading to an underdeveloped look. This variation directly addresses that. Combine this with a solid Chest Lower Workout for a truly dominant lower pec.

2. Mid-Cable Fly (Standard/Overall Pec Focus)

This is the standard cable fly we discussed earlier, excellent for overall pec development, emphasizing the sternal head, and building that crucial inner pec squeeze.

• Pulley Height: Set the pulleys to approximately shoulder height.
• Stance: Stand in the center, slightly staggered stance. Upright posture, proud chest.
• Execution:
• Grab handles, step forward. Arms extended, slight elbow bend.
• Bring your hands directly across your body in an arc, aiming to meet them in front of your mid-chest.
• Focus on the powerful adduction and the squeeze in the middle of your chest.
• Control the eccentric phase, allowing a deep stretch.
• Target Region: Sternal head (middle/overall pectoralis major). Excellent for thickness and inner pec development.
• Rep Count: 10-15 controlled reps.

Jake's Insight: This is your bread and butter. If you only do one cable fly, make it this one. It hits the majority of the pec fibers and is fantastic for developing that deep, central groove.

3. Low-to-High Cable Fly (Incline/Upper Pec Focus)

This variation targets the upper and inner regions of your pectoralis major, specifically the clavicular head. It's an excellent alternative or complement to incline presses for building that coveted upper chest shelf.

• Pulley Height: Set the pulleys to the lowest position on the cable crossover machine.
• Stance: Stand in the center, slightly staggered stance. You might need to lean forward slightly more than the mid-cable variation, but keep your chest up.
• Execution:
• Grab the handles, step forward to create tension. Your arms should be extended downward and outward, with the slight elbow bend.
• Initiate the movement by bringing your hands upward and inward in an arc, aiming to meet them in front of your upper chest or chin level.
• Focus on driving your elbows up and in, feeling the contraction primarily in the upper part of your pecs, right where your collarbone meets your chest.
• Squeeze hard for 1-2 seconds at the top.
• Control the eccentric phase, allowing your arms to return slowly to the starting position, feeling a deep stretch across your upper chest.
• Target Region: Primarily the clavicular head (upper pectoralis major). Essential for a full, aesthetic chest.
• Rep Count: 10-15 controlled reps.

Jake's Insight: The upper chest is a common weak point for many lifters. This variation directly addresses that. Think about trying to "scoop" your hands up and in, driving with the upper pecs. If you want to really hit that upper shelf, combine this with a strong Barbell Bench Chest Press on an incline.

Programming Your Chest Fly Workout: Structure for Growth

Knowing how to execute a fly is one thing; knowing how to integrate it into your training for maximum growth is another. This isn't just about throwing in a few sets; it's about strategic programming that aligns with your experience level and goals.

The chest fly is almost always an accessory movement. It should complement your primary pressing movements (like the [INTERNALLINK:bench-press] or [INTERNALLINK:dumbbell-fly-workout] variations) by providing isolation, stretch, and a powerful contraction that presses often can't fully deliver.

General Principles for Fly Integration

• Placement: Typically performed after your main compound pressing movements (e.g., barbell bench press, dumbbell bench press). Your pecs will be pre-fatigued, allowing you to get a better mind-muscle connection with lighter weight on the fly.
• Frequency: For most individuals, hitting the chest 2 times per week is optimal, allowing for adequate recovery. You can incorporate flies into both sessions.
• Recovery: Ensure 48-72 hours of recovery between intense chest sessions.

Beginner Level (0-12 Months Training)

At this stage, your priority is mastering form, building a solid mind-muscle connection, and establishing a base of strength. Don't chase heavy weight.

• Focus: Perfecting technique, understanding pec activation, full range of motion.
• Exercise Choice: Start with one type of fly per workout. I'd recommend either the standard mid-cable fly or the flat dumbbell fly. Pick one and stick with it for 4-6 weeks before trying another.
• Sets & Reps:
• 2-3 sets
• 12-15 reps per set
• 60-90 seconds rest between sets.
• Progression: Once you can comfortably hit 15 reps with perfect form for all sets, increase the weight by the smallest increment possible.
• Example Integration (Per Chest Workout):
• Barbell Bench Press: 3 sets of 8-12 reps
• Incline Dumbbell Press: 3 sets of 10-15 reps
• Mid-Cable Fly: 2-3 sets of 12-15 reps

Intermediate Level (1-3 Years Training)

You've got the basics down. Now it's time to increase volume, introduce variations, and focus on progressive overload with increasing intensity.

• Focus: Increased volume, hitting different pec heads, maintaining strict form with heavier loads.
• Exercise Choice: You can now incorporate 2 different fly variations per chest workout, or alternate variations across your two weekly chest sessions. For example, use a mid-cable fly and a low-to-high cable fly in one workout, and flat dumbbell flies and high-to-low cable flies in the next.
• Sets & Reps:
• 3-4 sets per fly variation
• 10-15 reps per set (you can vary reps slightly between variations, e.g., 10-12 for dumbbell, 12-15 for cable)
• 60-90 seconds rest between sets.
• Progression: Systematically increase weight when you hit the upper rep range for all sets. Consider adding a fourth set when strength and form are consistent.
• Example Integration (Per Chest Workout):
• Dumbbell Bench Press: 3-4 sets of 8-12 reps
• Incline Barbell Press: 3-4 sets of 8-12 reps
• Mid-Cable Fly: 3-4 sets of 12-15 reps
• Low-to-High Cable Fly: 3-4 sets of 12-15 reps

Advanced Level (3+ Years Training)

You're seasoned. Your mind-muscle connection is strong. Now you can play with higher volume, advanced techniques, and periodization to break through plateaus and optimize specific development.

• Focus: Maximizing hypertrophy, addressing weak points, incorporating advanced intensity techniques.
• Exercise Choice: You might use 2-3 fly variations per chest workout, or even superset a fly with a press. Experiment with different angles and tools (cables, dumbbells).
• Sets & Reps:
• 4-5 sets per fly variation
• 8-15 reps (you can cycle through different rep ranges for different blocks of training, e.g., 8-10 reps for a strength focus, 12-15 for a hypertrophy focus).
• 45-75 seconds rest between sets.
• Advanced Techniques:
• Drop Sets: After hitting failure on your last set, immediately drop the weight by 20-30% and perform as many reps as possible to failure again.
• Supersets: Pair a chest fly with a complementary exercise (e.g., Cable Fly superset with Push-ups, or a Mid-Cable Fly with a Back Deltoid Workout exercise like a face pull for shoulder health).
• Partial Reps: After full range of motion reps to failure, perform a few more partial reps in the deepest, most stretched position to maximize time under tension.
• Progression: Focus on double progression (increasing reps, then weight), and consistently beating your previous performance while maintaining impeccable form.
• Example Integration (Per Chest Workout):
• Incline Barbell Press: 4 sets of 6-10 reps
• Flat Dumbbell Press: 4 sets of 8-12 reps
• Superset:
• High-to-Low Cable Fly: 4 sets of 12-15 reps
• Low-to-High Cable Fly: 4 sets of 12-15 reps
• Flat Dumbbell Fly: 3-4 sets of 10-12 reps (with a drop set on the last set)

Remember, your body adapts. Periodically change your fly variations, rep ranges, and overall programming every 4-8 weeks to keep challenging your muscles and avoid plateaus. This is how you build a truly impressive chest, brick by brick, rep by rep.

📖 Related: The political momentum driving this movement is covered in Food Supplement Collagen: Is It Really Worth the Hype? and MAHA vs. Government Guidelines: What Evidence Supports.

Common Mistakes and How to Fix Them: Don't Screw It Up

I've seen it all in the gym. Guys trying to look tough, lifting too much, and just plain butchering the chest fly. This isn't a show-off exercise; it's a precision movement. If you're not doing it right, you're wasting your time, risking injury, and leaving gains on the table. Here are the most common mistakes and how to fix them.

1. Using Too Much Weight (Ego Lifting)

The Mistake: This is probably the number one offender. Loading up the stack or grabbing dumbbells that are clearly too heavy. This leads to swinging, loss of form, and turning the fly into a press. When the weight is too heavy, your body compensates by recruiting other muscles (shoulders, triceps, back) and using momentum. The Impact: Reduced pec activation, increased risk of shoulder injury, and you're not actually working the target muscle effectively. The Fix: Drop the weight, plain and simple. Start with a weight that allows you to perform 12-15 perfect reps with a controlled eccentric and a solid squeeze. Focus on feeling your pecs stretch and contract. You'll be amazed at how much lighter the weight feels when you're actually isolating the muscle. Your ego might take a hit, but your chest will thank you.

2. Straight Arms or Locking Out Elbows

The Mistake: Performing the fly with completely straight arms, or locking your elbows out at the top of the movement. The Impact: This puts immense stress on your elbow joints and ligaments, turning the movement into a leverage exercise rather than a pec isolation exercise. It also shifts tension away from your pecs and onto your triceps and anterior deltoids, which are not the target. The Fix: Maintain a consistent, slight bend (20-30 degrees) in your elbows throughout the entire movement. This bend should never change. Imagine you're hugging a barrel or a giant tree; your arms aren't straight. This keeps the tension on your pecs and protects your joints.

3. Shrugging Shoulders or Letting Them Round Forward

The Mistake: Allowing your shoulders to shrug up towards your ears, or letting them round forward, especially during the eccentric (stretch) phase. The Impact: This indicates poor scapular control. Shrugging brings your traps into play, and rounded shoulders put your rotator cuff in a vulnerable position, increasing the risk of impingement or strain. It also reduces the stretch and activation of your pecs. The Fix: Keep your shoulders pulled down and back (depressed and retracted) throughout the entire exercise. Think about pushing your shoulder blades into the bench (for dumbbells) or pulling them down your back (for cables). Maintain a proud chest. This stabilizes your shoulder joint and ensures your pecs are doing the work.

4. Half-Reps or Incomplete Range of Motion

The Mistake: Only performing a partial movement, either not getting a full stretch at the bottom or not achieving a complete squeeze at the top. The Impact: You're missing out on vital muscle growth stimuli. The deep stretch is crucial for hypertrophy, and the peak contraction maximizes fiber recruitment and definition. Half-reps are half-gains. The Fix: Perform the full range of motion that your body allows without pain or compromising form. For dumbbell flies, ensure your elbows go at least to bench level, feeling a deep stretch across your chest. For cables, let your arms extend fully out to the sides. At the top, bring your hands together and squeeze your pecs for a full 1-2 seconds. Don't just touch and go.

5. Using Momentum or Swinging the Weights

The Mistake: Using your body to swing the dumbbells or jerk the cables, especially at the bottom of the movement to initiate the concentric phase. The Impact: This removes tension from the target muscle and places it on your joints and connective tissue. You're essentially cheating yourself out of the work your pecs should be doing. The Fix: Slow down and control the movement. The eccentric phase should be slow and deliberate (2-3 seconds). The concentric phase should be powerful but smooth, driven by your pecs, not by a violent jerk. If you can't initiate the movement smoothly, the weight is too heavy.

6. Ignoring the Squeeze at the Top

The Mistake: Bringing your hands together but not actively contracting your pecs. You just let the weights come together, or you're already thinking about

Frequently Asked Questions

Q: Are chest flies safe for shoulder injuries?

A: Generally, no. Flies can place significant stress on the shoulder joint, especially at the bottom of the movement. If you have an active shoulder injury, consult a doctor or physical therapist before attempting any fly variations.

Q: How many sets of chest flies per workout?

A: For most individuals, 2-4 sets of chest flies per workout is an effective range. This allows for sufficient volume to stimulate muscle growth without overtraining, especially when combined with pressing movements.

Q: Cable vs dumbbell flies — which is better?

A: Both are excellent for chest development but offer different benefits. Cable flies provide constant tension throughout the entire range of motion, while dumbbell flies offer a deeper stretch at the bottom. Incorporating both into your routine can provide comprehensive chest stimulation.

Q: Can I do flies before pressing exercises?

A: Yes, you can perform flies before pressing exercises as a pre-exhaustion technique to better activate the chest. However, this may slightly reduce your strength on subsequent pressing movements. Typically, flies are performed after compound presses.

Q: What's the ideal rep range for chest flies?

A: The ideal rep range for chest flies for hypertrophy (muscle growth) is typically 10-15 repetitions per set. This range allows for controlled movement, a strong mind-muscle connection, and sufficient time under tension.

Q: Why do I feel chest flies in my shoulders, not chest?

A: Feeling flies in your shoulders often indicates improper form, excessive weight, or inadequate chest activation. Ensure you maintain a slight bend in your elbows, keep your shoulder blades retracted, and actively squeeze your chest at the top of the movement.

Q: How long before I see results from chest flies?

A: With consistent training, proper form, and adequate nutrition, you can typically expect to notice improvements in strength and muscle endurance within 4-6 weeks. Visible aesthetic changes, such as increased chest definition, usually become apparent within 8-12 weeks.

Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional or certified fitness trainer before starting any new exercise program, especially if you have pre-existing conditions. The author and MAHA Fit are not responsible for any injuries resulting from exercises described herein.