Physiqology, NYC Personal Trainers
  • Services
    • Overview
    • Personal Training
  • Team
  • Resources
    • Personal Training Articles
    • Physiqology Links
  • Contact
Strength Training Exercises » Upper Body » Shoulder Girdle »

Subscapularis Flyes

By Physiqology

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°.

Flat-Subscap-Flys-side-view-step-1-running-strength-training-New-York-City-personal-training

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.

Flat-Subscap-Flys-side-view-step-2-running-strength-training-New-York-City-personal-training

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

Flat-Subscap-Flys-side-view-step-3-running-strength-training-New-York-City-personal-training

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

 

Please share this article!

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on linkedin
Linkedin
Share on email
Email

Physiqology

NYC Personal Training

Physiqology is a personal training company based in New York City. We offer a sustainable system of personal fitness training through the seamless integration of exercise, flexibility training, diet and supplementation.

« Top Half Powell Raises
Standing DB Lateral Raise »

Please share this article!

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on linkedin
Linkedin
Share on email
Email

Search

Categories

  • Fat and Weight Loss
  • Injury Rehabilitation
  • Lifestyle
  • Strength and Conditioning
  • Strength Training Exercises
    • Lower Body
      • Calves
      • Hamstrings
      • Posterior Chain
      • Quadriceps
    • Upper Body
      • Back
      • Chest
      • Shoulder Girdle
  • Strength Training Theory

Error: Contact form not found.

Popular Posts

  • Barbell Back Squats Heels Elevated
  • Dumbbell Split Squat Front Foot Elevated
  • Lying Leg Curl Hips Neutral, Toes Straight and Pointed
  • Close Supinated Grip Pulldown
  • How to do Pull ups
  • SERVICES
  • OUR TRAINERS
  • TRAINING ARTICLES
  • CONTACT

Follow us!

©2025 Physiqology