Dumbbell Flies - Chest Muscles

In this lesson you will learn how to do proper dumbbell flies. All you need is a flat bech and 2 dumbbells. This exercise trains the chest muscles and is usually done after bench press. Find more exercises for your chest workout at weight training main.

Description: Dumbbell Flies - Chest Muscles

• Sit down on a flat bench with 2 dumbbells. Let your dumbbells rest on your thighs.
  Lie down with the dumbbells close to your abs and then extend your arms over you, so that the dumbbells are right over your shoulders and the elbows are slightly bent. Exhale as you lie down. (dumbbells parallel - elbows almost extended) Your feet have to be flat on the floor and your head, your back and your bottom have to stay on the bench. Keep your shoulders low and close to the bench during the whole exercise. Never elveate your shoulders when you lift the weights.
• Open your arms like wings, inhale and keep your elbows motionless. Move slowly and concentrated and stop when your hands are at shoulder height. Slow down the motion before you stop and don't create momentum. Don't bounce. When viewed from the side, the hands and the elbows have to move in a vertical layer with the shoulders. Also keep the dumbbells parallel during the whole exercise. Don't twist the weights like if you were doing dumbbell bench press.
• Then close your arms again and exhale. The up motion can be a bit faster than the down motion. Make sure you keep your elbows still and don't evevate your shoulders. The point where your chest muscles stop working is when your hands are right over your shoulders.
  (vertical line from shoulder to wrist) You can either stop there or close your arms even further, so that the dumbbells touch each other and contract your chest muscles isometrically.

Trainer advice: Dumbbell Flies - Chest Muscles

• Do between 10 and 15 repetitions. Flies are not for heavy weights and low reps. (low reps = few repetitions)
• Do flat bench flies after flat bench press and incline flies after incline benchpress.
• To keep you back flat on the bench, you can also lift legs. (see bench press instruction)

Related instructions: Dumbbell Flies - Chest Muscles

• Dumbbell Fly
• Butterfly
• Around the Worlds
• Barbell Pullover
• Cable Cross
• One Arm Push-Up
• The Chest Muscles

Videos: Dumbbell Flies - Chest Muscles

• None

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