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Dumbbell Flys |
Type: Chest |
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Dumbbell flys directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives them an intense workout.
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Chest
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None
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Dumbbell Flys Steps:
Take hold of a dumbbell in each hand and lie back on a bench with feet firmly placed on the floor.
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Brace the abdominals and back muscles to insure alignment of the spine.
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Make sure the small of the back is in contact with the bench.
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Extend the arms and position the dumbbells together directly over the middle of the chest.
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Fix the elbows, with a slight bend.
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Gently lower the arms to the horizontal position either side of the torso, whilst maintaining the fixed elbow position with the slight bend until the shoulders are fully extended.
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Raise the arms back to the original position by horizontally flexing the shoulders whilst maintaining the fixed elbow position.
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Top Tip:- The only movement occurring should be in the shoulders, as they move up and down. The elbows should be fixed with a slight bend.
- Inclining or declining the bench will target different areas of the chest muscle
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Basic workouts only get you so far... | | | To see real results try a » Click here to find out more |
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