Dumbbell Flyes

The dumbbell flye is an exercise which places direct stress on the pectoral muscles of the chest. They help isolate the chest muscles and as a result much intensity is lost with this movement. For this reason dumbbell flyes should not be thought of as a mass building exercise for the chest, but rather considered more of a shaping exercise. This is not to say that dumbbell flyes should not be included in a muscle mass building routine as they are great for additional stress to the muscles, especially if used in superset routines for advanced bodybuilding. They also stretch the chest muscles for improved flexibility and may help boost recovery.

How to perform Dumbbell flyes:

Grasp two light dumbbells in your hands, lie back on a flat bench with your feet placed firmly on the floor to balance the body. Extend the arms straight upwards with the palms facing towards each other. Bend your arms slightly throughout the movement.

Keeping the elbows back at all times, slowly lower the dumbbells out to the sides and downwards to as low a position as is comfortably possible. Use the chest muscles to drive the dumbbells back along the same arc and upwards until dumbbells almost touch each other directly above the middle of the chest.
 

Dumbbell Flys start position:

Dumbbell Flyes midway:

Breathing technique for Dumbbell Flyes:

Inhale as the dumbbells are lowered, exhale as the dumbbells are lifted. Try not to hold your breath during the exercise.

Dumbbell flye exercise tips:

Always hold the dumbbells strongly at all times. Try to keep the wrists held inwards during the lower phase of the exercise. Lower the dumbbells slowly and in a controlled manner, do not let them drop or jerk during any phase of the movement.

 

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