Dumbbell Flyes

• Dumbbell chest flyes are a great way to target the chest muscles for increased strength and size.
• The exercise works the chest muscles differently than presses, making it a great accessory movement on chest day.
• It can be performed effectively with relatively light weights, and is often done with moderate to high repetitions (8-12 per set).
• The motion of the exercise is often likened to 'hugging a tree' due to the arm-opening motion, and it is important to maintain a steady elbow angle throughout the motion.

1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Using your thighs to help raise the dumbbells, lift them one at a time so you can hold them in front of you at shoulder width. Keep your palms facing each other. Stop just before you lock out your arms. This is your starting position.
3. With a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Breathe in as you do this. Remember to keep your arms stationary and only move at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Use the same arc of motion as you did to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed number of repetitions.

Variations: You can try a palms facing forward version for a different stimulation.

1. Start by lying down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand should be facing each other.
2. Use your thighs to help raise the dumbbells, lifting them one at a time so you can hold them in front of you at shoulder width. The palms of your hands should still be facing each other.
3. With a slight bend in your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in during this portion of the movement.
4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Use the same arc of motion used to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Warm up tips for Dumbbell Flyes:

1. Perform 5-10 minutes of light cardiovascular exercise, such as jogging or cycling, to increase blood flow to the muscles and prepare them for the upcoming workout.
2. Do some dynamic stretches for the chest muscles, such as arm circles or chest openers, to improve flexibility and range of motion.
3. Start with a lighter weight or no weight at all and perform a few sets of chest flyes with proper form

1. Choose an appropriate weight: Select dumbbells that you can comfortably lift and control throughout the exercise.
2. Warm up: Prior to starting the exercise, perform a warm-up routine to prepare your muscles and joints for the movement.
3. Maintain proper form: Keep your back flat against the bench and your feet firmly planted on the floor for stability.
4. Engage your core: Tighten your abdominal muscles to stabilize your body and prevent excessive arching of the back.
5. Control the movement: Lift the dumbbells using your thighs and maintain a steady elbow angle throughout the exercise.
6. Prevent stress on the biceps tendon: Keep a slight bend in your elbows to avoid straining the biceps tendon.
7. Use a wide arc of motion: Lower your arms out to the sides in a wide arc until you feel a stretch in your chest muscles.
8. Keep the arms stationary: Only move at the shoulder joint and avoid any unnecessary movement in the arms.
9. Squeeze the chest muscles: As you return to the starting position, squeeze your chest muscles to fully engage them.
10. Breathe correctly: Inhale as you lower your arms and exhale as you return to the starting position.
11. Start with lighter weights: If you are new to this exercise, begin with lighter weights to ensure proper form and technique.