Subscapularis Flyes

Anatomy and Physiology of the Subscapularis Fly

Whereas flyes are typically used to strengthen and build the pectoralis major, the subscapularis fly is a specialized exercise designed to recruit the subscapularis. The reason is that most people have a chronically tight and weak subscapularis. This is yet another shoulder girdle health issue, and so the muscle often needs some short-term, dedicated specific work to restore the proper length / tension relationship.

Another great benefit from direct subscapularis training is the potentiation of strength of the trapezius 3 and 4 areas. Since the subscapularis works in almost direct opposition to the trap 3, training these two structures back to back yields a quicker result in both strength and flexibility.

Instruction for the Subscapularis Fly

The Subscapularis Fly is not much different than a regular Dumbbell (DB) Fly. The primary change occurs in the pattern of movement. Whereas a regular DB Fly puts the DB’s in line with the ears at the bottom of the movement, a subscapularis fly puts the DB’s above the line of the top of the head.

To perform the exercise, lay down on a flat bench with the DB’s at arm’s length, directly over the chest, as pictured below. The arms should be bent approximately 5°.

Inhale, and lower the DB’s in an outward and backward arc, approximately 45° from the torso. The movement should be made of equal parts out, and back. The tension will be generated primarily in the subscapularis, and will manifest itself as a sensation of stretch underneath the pecs. The shoulders will naturally externally rotate as you descend, so although you begin with a palms away (pronated) grip, the bottom of the range of motion will look like you have supinated the wrists and turned the palms slightly toward the ceiling.

After reaching the bottom position of fullest stretch, exhale and reverse the movement.

Technique Points for the Subscapularis Fly

• Make sure to keep the elbows almost – but not quite  – straight. 5° of elbow-bend only.
• Allow the shouders to externally rotate as you descend to the bottom. Tis is necessary to fully mobilize the suscapularis.
• Take a look at the video below to study the Subscapularis DB Fly in detail.

Flat-Subscap-Flys-running-strength-training-New-York-City-personal-training