Dumbell Fly

Dumbell Flys (Dumbell Flyes)

Dumbbell flys are one of the best exercises to include in your workout, because unlike other chest exercises, flys don’t engage your triceps or the front of your shoulders. They really isolate your chest.

Dumbbell flys provide a couple of excellent benefits. This exercise provides a tremendous shaping movement for the pectorals. The dumbbell fly doesn’t require much equipment to perform. You can do dumbbell flys while lying on the floor if you don’t have a bench, and use canned foods for weights, if need be. And beyond just shaping the pectorals, the dumbbell fly will allow them to remain flexible. This exercise gives you a good stretch at the bottom of the movement.

During the exercise you’re lying face up on a flat bench while holding a set of dumbbells in your hands with your palms facing each other and your arms extended perpendicular to your body. You then separate the dumbbells and lower them out to your sides as if to form a T with your body. Then return the weights to the starting point.

Instructions:

  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench (incline or flat depending on what muscles you are targeting – Incline bench for upper chest muscles / Flat bench for sternal head or major part of your pectorals.)
  2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
  3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining a slight angle at your elbow.  Avoid completing these with straight locked out elbows.
  4. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.  Think about hugging a large barrell.
  5. Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.

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