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Dumbbell Flies | Chest Workout

1. Step 1

   Select a flat weight bench. Dumbbell flies also may be performed at different angles (as in inclined or declined flies) to target different areas of the chest (pectoral) muscles.

2. Step 2

   Use a pair of dumbbells with equal weight that will allow you to perform 12 to 15 repetitions before failing. As you continue your training, you will bring the reps down and increase the weight so that you are failing in about 8 reps.

3. Step 3

   Lie flat on the weight bench facing up with a dumbbell in each hand. Stretch your arms out to the side with the palms facing up and slightly bent at the elbows. Inhale and pull your arms as close together as you can while still keeping tension on your pectorals. Pause when your arms are close together to squeeze your pectorals together.
   

4. Step 4

   Lower your arms as you exhale while keeping the arms slightly bent. Allow your elbows to descend no lower than the level of your shoulders before bringing your arms back up again.

5. Step 5

   Check for deviations from proper form, especially as you become fatigued. Your back should remain on the bench without significant arching and your feet should stay on the floor.

6. Step 6

   Bring your arms back up and squeeze your chest.

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Posted in: Bodybuilding