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How to Add the Dumbbell Chest Fly to Your Workouts. Add the dumbbell chest fly to your workouts once or twice a week at most, shortly after you finish your big time compound pressing exercises. On ...
Dumbbell chest fly. The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion. If laterally (externally) rotated, the contribution of the ...
Dumbbell Chest Fly. Why: The dumbbell chest fly is another staple chest exercise that moves your chest muscles in ways other exercises don't. This allows you to focus on adduction, so squeeze hard ...
7 bodyweight and dumbbell chest exercises. ... Lying chest fly. Lying on your back with a dumbbell in each hand, reach the arms out into a "T" position. Press the arms up to touch the weights ...
Dumbbell flye. The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
Lower the dumbbells back to the starting position with control. Perform three to four sets of eight to 12 repetitions, adjusting the weight as needed to maintain proper form. 3. Incline Dumbbell Flyes
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