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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

Machine Bench Press

9.0

Main Muscle: Chest

Chest

Middle Back

Shoulders

Biceps

Triceps

Traps

Abs

Forearms

Glutes

Lats

Lower Back

Quards

Hamstrings

Calves

EXERCISES

D e d i c a t i o n - M o t i v a t i o n - T r a n s f o r m a t i o n

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