Dumbbell Flys

How to do Dumbbell Flys: Top 5 Tips
Looking for an accessory movement to add into your training to increase the strength and size of your chest? Then get the technique for the Dumbbell Fly exercise nailed! A great addition to your program.
Purpose of the movement:
The Dumbbell Fly exercise can be used as a great way to isolate the chest. The different range of motion and the movement it takes the chest through enables a different muscle activation compared to the main chest exercises (eg. bench press).
Muscles involved:
The primary muscle involved in this movement:
- Pectoralis Major
Equipment needed:
To perform the Dumbbell Fly exercise the equipment you will need:
- Flat or Incline Bench
- Dumbbells
Step by Step guide:
Follow our step by step guide to master the Dumbbell Fly:
- Set up the bench and sit on the end of the dumbbells placed on your knees
- When you go to lie down, use one knee at a time help to lift the dumbbells up above your chest.
- The start position will be with the dumbbells above your chest, palms facing each other. Feet locked to the ground similar to a normal bench press.
- With a slight bend in your elbow, begin to lower the weight. The movement occurring from the shoulder joint, you will open your arms out to the side until you get a stretch in the chest near the bottom position.
- From here push the weight back up to the start position, by squeezing the chest together.
Top 5 Tips:
- Ensure bench is set to correct height
- Feet locked to the ground, drive through your heels.
- Keep a slight bend in your elbows throughout the movement
- Control the weight on the down (eccentric) phase, pause for 1 sec at the bottom and then drive it back up to the start position
- Make sure you breathe out as the weight comes up and in as the weight is lowered.
Conclusion:
Try adding the Dumbbell Fly exercise into your Chest workout next time you are training! The perfect addition to get some extra size and strength through your chest.
Recommended accessories:
Spartans Apparel Pre-workout Post-workout Spartans Block Out Tee Muscle Nation - Legacy Primeval Labs - Isolit