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Dumbbell Flye



Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor.

Starting Position

  • Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
  • Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.

The Movement

  • Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
  • When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.

Tips

  • Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
  • Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.

Variations

Incline flye
Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.

Exercises for your Chest Workouts.

  • Barbell Bench Press.
  • Dumbbell Bench Press.
  • Incline Barbell Bench Press.
  • Incline Dumbbell Bench Press.
  • Dumbbell Flye.
  • Pec Dec Flye.
  • Cable Cross-over.

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