Dumbbell Flys

Dumbbell flys are one of the best exercises you can do to really isolate and squeeze the pecs. Start by lying on a fairly narrow bench so that the movement of your shoulders will not be limited. With a dumbbell in each hand, lower your arms until they are almost level with the bench. If you have shoulder problems, you may not want to lower your arms quite this far in order to avoid aggravating your joints. For the same reason, it is also a good idea to keep a slight bend in your elbows as you lower your arms.




Raise you arms up in front of you, squeezing your pecs as you raise the weights to the top.

Tips

* To get the full benefits of this exercise, you must remember that it is a fly movement, not a press. This means that you should not simply be lifting the weights up, but rather, moving your arms in a smooth arc as you raise them to the top and lower them down. You will not be able to use nearly as much weight as you can for pressing movements, but you will be able to isolate your pecs a lot better. You will feel a strong stretch in your chest and see the best results if you perform the exercise in this fashion.


Return from Dumbbell Flys to view more exercises for the Chest

Return to Home Workout Routines