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Dumbbell Flyes
Home >>  Exercises >> Chest >> Dumbbell Flyes
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push


9.0
Excellent
Dumbbell Flyes - Images
START
FINISH

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.

Variations: You may want to use a palms facing forward version for different stimulation.





Dumbbell Flyes - Guide
Alternative Exercises For Dumbbell Flyes
9.0
Cable Cross Over
Muscle Targeted: Chest
Incline Dumbbell Flyes
Muscle Targeted: Chest
Muscle Targeted: Chest
Machine Bench Press
9.0
9.0
Main Muscle: Chest
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
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