Liftsmith

Ring fly alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the ring fly, best matches first.

  1. One-arm cable flyTrains the chest, same movement, needs cable machine.
  2. Band chest flyTrains the chest, same movement, needs resistance bands.
  3. Cable flyTrains the chest, same movement, needs cable machine.
  4. Cable press-aroundTrains the chest, same movement, needs cable machine.
  5. Decline dumbbell flyTrains the chest, same movement, needs dumbbells and flat bench.
  6. Dumbbell flyTrains the chest, same movement, needs dumbbells and flat bench.
  7. Floor dumbbell flyTrains the chest, same movement, needs dumbbells.
  8. High-to-low cable crossoverTrains the chest, same movement, needs cable machine.
  9. Kneeling cable flyTrains the chest, same movement, needs cable machine.
  10. Low-to-high cable flyTrains the chest, same movement, needs cable machine.
  11. One-arm pec deckTrains the chest, same movement, needs pec deck.
  12. Dumbbell pulloverTrains the chest, same movement, needs dumbbells and flat bench.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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