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May 24

Dumbbell Flyes – Chest Exercise

how to do dumbbell flyesHow to do dumbbell flyes. Flyes is a great exercise for your pectorals, they’re sometimes referred to as pectoral flyes or pec flyes.

Benefits of Dumbbell Flyes

The primary function and benefit of this exercise is to help divide the chest muscles which helps to improve the appearance and definition of the chest.

The dumbbell fly is not a mass building exercise and it should be used as an additional exercise in your chest workouts rather than a primary one.

Dumbbell Flyes

The dumbbell flyes is the most common version, and it’s the version that I regularly perform. It’s normally performed on a bench, the bench can be positioned flat or in an incline position. The incline position will focus more on the upper pectorals.

Cable Flyes

The cable flyes can be performed in a standing position, also lying on a flat or inclined bench much like the dumbbell version.

Equipment (Not all are required)

  • Dumbbells
  • Weight Bench
  • Two Cable Pulleys

What are the risks when performing chest flyes?

It’s always important to use slow and controlled movements during any weight training exercise, this is especially true to chest flyes. Due to the nature of the exercise with your arms positioned out to your sides while holding dumbbells or resistance from a cable machine, your shoulders are in an extended and vulnerable position. It’s extremely important to master the technique using a low weight.

How to do Dumbbell Flyes

  • Lie on a bench holding a dumbbell in each hand, your elbows should be slightly bent with your palms facing each other.
  • Bend your elbows slightly and lower your arms out to the side until you feel your chest muscles being stretched and hold in that position for a short moment.
  • Slowly raise your arms up and bring the dumbbells together, squeeze the dumbbells together and tense your chest, hold for a moment and then lower and repeat.

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