The Process: Flys

Flys are a gym alternative that focus on chest muscles.

Flys will strengthen the chest, arms, and shoulders. A machine can add load or weight, but the same motion can be made without it and may also strengthen your core.

Brigette Williams of Living Balanced says flys can also be done with dumbbells or resistance band with handles.

She suggests doing either variation for 10-15 reps with three sets.