Dumbbell Flyes

March 20, 2015 - Chest Exercises, Dumbbell Chest Exercises, Dumbbell Exercises, Upper Chest Exercises
Dumbbell Flyes



The dumbbell Flyes is great isolation movement for the chest muscles. All the movements type ’’Flyes’’ are working primarily on the chest muscles unlike the movement’s type ’’Press’’ in which we have triceps involvement. That’s why the dumbbell flyes is an essential exercise which we could use to pre-exhaust the chest in the beginning of our workout or to finish the chest workout without the triceps strength limit our performance.


Position set of dumbbells at the end of a flat bench.Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place the dumbbells at the end of your thighs and sit down at the edge of flat bench. Then push the dumbbells with your thighs and lie back on the bench, with the dumbbells straight up above your middle chest, at shoulder width. Bend your elbows slightly and keep it in this position during the movement. The dumbbells should be at 10-15 centimeters from each other. This will be your starting position.


Inhale and start to slowly lower the weights out and down in a big arc until your upper arms stand parallel to the floor and you feel a good stretch in your chest muscles. After you reach the lower position carefully change the direction of the movement and bring up the dumbbells in the same big arc without bending in your elbows as when you doing press movement. When you reach the top make a good peak contraction and squeeze your pecs as you exhale.