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Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor.
- 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
- 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
- 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.
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.
Pec Dec Flye.