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Exercise Description |
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Main Target Muscles |
Chest |
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Secondary Target Muscles |
Biceps, Lats, Lower Back, Shoulders Abs, Traps |
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Workout Type |
Strength |
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Gym Gear |
Dumbbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolated |
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Power Move |
Push |
Target Muscle Group: Chest
Dumbbell Fly Overview
The dumbbell fly is a great exercise for targeting the chest muscles. This move can be done with a variety of weights, making it perfect for both beginners and experienced lifters alike.
The dumbbell fly is often referred to as a classic movement because the purpose of the exercise is to isolate your chest for aesthetic reasons. Although the movement can be used to build a stronger bench press, it is not usually considered an increase in performance.
This movement is best used for traditional chest exercises in bodybuilding style.
How To Do It?
- Grab the dumbbells from the floor with a neutral grip.
- Place the dumbbells at your hip crease and then sit down on the bench.
- Once you are in position, lie back and hold the dumbbells near your chest. After you have gotten into position, take a deep inhale and press the dumbbells to lock out at the top.
- Retract your shoulders and unlock your elbows. The dumbbells will be slowly lowered laterally, while you keep the angle at the elbow.
- When the dumbbells reach chest height, you can reverse the movement by pressing your pecs together.
- Do not allow the dumbbells to touch the floor. Continue the exercise until you are satisfied.
Dumbbell Fly Tips
- As you complete the exercise, imagine that you are trying to hug a tree.
- Do not squeeze the dumbbell handles too tightly as this can cause over-recruitment of the forearms, biceps, and reduce activation of your pecs.
- To maintain constant tension in the targeted muscle groups, avoid touching the dumbbells or banging them together at the top.
- Keep your elbows slightly bent and don't lower your weight so that you feel any pressure or pain at the front of your shoulder joint.
- If you feel pain in the shoulder joint, especially at the front, make sure your shoulder blades are slightly pulled back and keep your shoulder girdle "packed".
- Your feet should be flat on the ground. You can focus on activating your pecs and keeping your elbows bent.
- Keep your abdominal muscles tight and your lower back from arching too much.
