Dumbbell Flys

› Dumbbell Flys

The dumbbell flys is another great exercise to building strength in the chest muscles. 

The chest muscle is also known as the pectoralis or “pecs” for short, which is the broad muscle that covers your chest.

The chest muscle is made of up of the pectoralis major and minor. 

This muscle is used during this workout, in addition to the the pecs, the deltoids are strengthened with this exercise.

This exercise is done on a flat bench, incline or decline bench depending what area of the pecs you are working on. 

When you using the incline bench you will be focusing on the upper pectoral muscles while the decline will focus on the lower pecs. 

The flat bench workout will give you an all over workout for the chest. 

What is also great about this workout is it not allow works the pecs, but also works the deltoids during this exercise. The deltoids are the muscle in your shoulders. 

The main focus of the dumbbell fly is the chest but as you can see other muscle are involved.

The other muscles that are include in this workout are the back and arms, like the rhomboid muscle, rotator cuff and the serratus anterior muscle.

How to do the Dumbbell Flys

Use the steps below to do this move correctly.

1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.

3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.

4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Here is a great site for more Dumbbell workout. 

Watch the video below to make sure you are doing this exercise correctly

Once you are done click on the link below to see so more dumbbell workouts.

Dumbbell Workouts

Here are some great dumbbell workouts that you can try at home or at the gym which also include two free workout videos.

Below is a great 36 minutes Upper Body Split Workout - Chest and Triceps Mass Building Workout also this workout will include the dumbbell fly.

Before starting this workout out make sure to read the Importance of Warming Up and cooling down.  

If you like this workout check out more great exercise at Dumbbell Workout 

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