Dumbbell Flyes

This is a great dumbbell exercise for targeting the chest muscles. Similar to the dumbbell bench press, it can be performed flat, inclined or declined to work all areas of the pectorals and because each arm supports an equal load, this exercise is ideal for building and improving symmetry in the chest.

Check out the full exercise description, instruction and tips below.

DUMBBELL FLYE
Exercise Type	Primary Movers	Secondary Movers
Isolation / Free Weights	Pectorals	Biceps, Front Delts
Exercise Description: 1). Grasping two dumbbells, lie back face up on a bench and extend your arms straight up towards the ceiling with your palms facing inwards and a slight bend in your elbows. 2). Maintaining the slight bend in your elbows (important), lower the dumbbells down either side of your chest with your arms parallel until you feel a stretch in your chest. 3). Slowly return the dumbbells up in a semi-circular motion to the start position, again maintaining a slight bend in the elbows.
Video:
Exercise Tips: If you've read the above exercise description then you're probably wondering why the slight bend in the elbow during the execution is so important. The reason being that it takes a lot of strain off of your elbow joints at the bottom of the movement but also helps to focus the energy on to your pectorals making dumbbell flyes an effective chest building exercise. A spotter is not always required with this exercise as typically the weight you'd be using is lighter than any pressing dumbbell exercise however it can be sometimes come in handy to have a second person to help you keep good technique throughout the exercise.
Exercise Variations: Incline flyes – The incline flyes mainly hit the upper and outer pectorals. To perform, set the bench to an incline position and use the same exercise description as above. Decline dumbbell flyes – The same as the flat flye but the bench is lowered to a declined position which is used the target the lower pecs.

Custom Search

Home What's New

Exercises

Exercise Database

Workout Routines

BB Workouts Sports Workouts

Bodybuilding

How To Build Muscle Muscle Building Tips Chest Exercises Back Exercises Shoulder Exercises Bicep Exercises Tricep Exercises Quadriceps Exercises Hamstring Exercises Abdominal Exercises Calve Exercises

Equipment

Training Equipment

Fitness Centers

Fitness Club Directory

Diet / Nutrition

High Protein Foods Protein Chart

Shopping Online

WTR Store

Community

WTR Forum

Website Info

Share This Site Copyright Notice Privacy Policy Disclaimer (Important)

Enjoy This Site?
Then why not use the button below, to add us to your favourite bookmarking service?

| Homepage | Useful Links | Add Your Site |

Copyright © 2009-2011 Weight-Training-Routines.com. All rights reserved.

This website is powered by Site Build It! - make money from sharing something you love.

This site is intended as an informational and educational aid only. It is not intended as medical advice.
Consult a qualified medical professional and a fitness expert before starting any new exercise, nutrition or supplementation program.
Please read our Full Disclaimer in its entirety before reading anything on this site.

This site is protected by Copyscape's Copysentry Professional - DO NOT COPY