Alternative Names: Dumbbell chest fly, flat dumbbell fly, flat bench dumbbell fly, lying dumbbell fly Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Chest, shoulders, triceps Mechanics: Isolation Average Number of Sets: 3-4 with 8-12 reps each Variations: Incline, reverse, rear delt, standing, decline, underhand dumbbell fly Target Body Part: Chest, Shoulders. Integrate this pec pounding move into your chest workout to take your development to a new level. Step 4. 2. This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. B. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Rear delt machine flyes is a gym work out exercise that targets shoulders. Dumbbell Fly Exercise Information. Triceps Extensions Grip the handles and make sure your arms are parallel to the floor. Don’t attempt to emulate them – remember that the goal of powerlifting is moving a weight from A to B with sufficient force. If not parallel,adjust the seat or handles accordingly. Chest Exercises Lying Chest Fly. A word of warning, though: "People often try to go too fast with this movement and risk injury and not working the proper muscles," says Thurman. Dumbbell … Improper workout form can lead to it being ineffective. TBH, the chest fly (aka chest flye, dumbbell flye, or pec fly), seems like a total bro move. The dumbbell flye targets all areas of the pecs, but most significantly the sternal fibres – those that attach directly to your sternum. Thank you for sharing nice article. Reverse Pec-Deck. "Remember that this is a chest exercise, so you should feel it in your chest!" For starting position, lie down on the floor, press the dumbbells directly overhead, angled at a 45 degree angle to your chest with arms shoulder width apart, Press the to the top as you would with a normal bench press. This workout will do it. Chest Press 4. But before you head straight for the bench press, let us explain a better way to promote new growth in the pecs. The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Read my story here ==>... A very useful Workout Program for Women is, Why the Chest Fly Is a Must-Do Upper-Body Exercise. The move is also better at stimulating chest fibres across the spectrum than the flat bench press. Keeping your elbows slightly bent, raise the dumbbells so they’re above and in front of your chest in line with your shoulders. Sets: 2–3 Reps: 8–12 See the directions above. You've probably seen a super-muscly dude lying back on a bench, grunting his heart out to get those dumbbells back up over his chest. Your goal is overload the pecs by the principle of isolation. They are often over looked for the more popular bench press exercise. The Best Chest Exercises For All Levels Of Gym-Goer, The Ultimate Chest Workout: Build A Big Chest In Just 28 Days, The Only Home Chest Workout You’re Ever Going To Need, The Best Protein Powders 2021 And What To Look For When Buying Protein Powder, A Four-Week Gym Routine To Get Big And Lean, Do This Leg Workout At Home To Strengthen Your Lower Body, How To Do The Chest-Building Dumbbell Flye. This is a phenomenal machine that will blast your pecs in various ways. The conventional chest flys or pec decks are performed with dumbbells, so I am detailing the dumbbell version. Meaning, at the very least, it'll make push-ups a lot easier. Lateral Raise 5. Growth in this particular area creates the defined “chest separation” look. C. Exhale and squeeze through chest to pull dumbbells back together over chest to return to starting position. This is the start position. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. Dumbbell flys, also popular as dumbbell flyes are weight-training exercises performed for increasing upper body strength. To make the dumbbell flye a heck of a lot harder and enlist all manner of other muscles in the movement, try performing the move while resting your back on a gym ball rather than a bench. Use your legs to assist in raising the weights, lifting the dumbbells to hold them directly over the chest. Shape is part of the Instyle Beauty Group. A majority of meathead pundits will admit to the effectiveness of the fly, but often times dismiss them because of shoulder pain or finding the right range of motion. The tension is constant and the pump is unforgiving. Form, I cannot emphasize that enough, becomes … Pec minor basically pulls your shoulder blade towards your ribs, out of alignment, and messes up the rotator cuff’s ability to keep the humeral head … I must say lower chest exercise is as important for our body as other exercises. To perform this variation pick a lighter dumbbell than normal, then rest your shoulders and back on the top of a gym ball with your feet planted firmly on the ground. It can also be done on a gym ball rather than a bench if you want to introduce some instability to the movement. Meanwhile, the downside to using dumbbells on a chest fly is the possibility of over-stretching those shoulder joints when raising and lowering. Push-Ups 2. How to Do a Chest Fly. FreeMotion plate loaded pec fly & chest press combo. Explode in one motion, extending your hips quickly and pulling the dumbbell straight up. Using either a flat bench or an incline, start with dumbbells overhead and above the chest; Palms should be facing each other with dumbbells close to touching; Lower the dumbbells in an arching movement until you feel a slight pull at the pec muscle; Bring the dumbbells back to the top using the same arching movement. There are some secondary muscles used while performing chest fly’s too, … PRESCRIPTION: 10 reps Unlike a press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle. The same can be said for many guys who regularly hit the gym. Lower it back to starting position. Life Fitness Optima Seated Row. … Pec dec flys work the pectoralis major muscles (i.e. This takes the emphasis off the pectoral muscle fibres and channels the load you are lifting into the elbow and shoulder joints. Stand with one foot in front of the other. Pec Fly 3. Use your legs to assist in raising the weights, lifting the dumbbells to hold them directly over the chest. In some cases, it can lead to a … I follow your your exercise and also do lower chest exercise. You position these dumbbells over your chest with your arms bent at 90 degrees, similar to the pec deck. Barbell Clean and Press / Jerk / Overhead Press. (See: Gym Machines That Are Actually Worth Your Time). And lock them out let your elbows slightly bent and the pump is unforgiving the lowering movement ) Triceps... Your pectoral muscles to Reverse the movement could injure your shoulders or chest muscles ), the downside to dumbbells... Pec dec flys work the Pectoralis major muscles ( i.e together over to... / overhead press ; Lateral raise to front raise ; directions to scale up or is... Push-Ups a lot the garage, a pec deck 12 squats that tighten and tone straight into pressing! And I would like to share my story 15–20 See the directions above fly rear Delt fly machine features dual... This pec pounding move into your chest to return to starting position raise them overhead an Ego.... 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