How to: Dumbbell Fly
The dumbbell fly is another staple exercise that you should definitely be including on your chest days. Arnold Schwarzenegger, seven-time Mr. Olympia winner who had one of the most impressive chests ever, stated that the flat-bench dumbbell fly is the single most effective exercise he ever did for his chest. It’s a simple motion that if done properly can seriously bolster your gains.
Main: Sternal (Upper) Pectoralis Major
Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (Short Head)
Steps to doing the dumbbell fly
- Choose a pair of dumbbells that you feel comfortable doing this exercise with. (If first time start light and work your way up until you find a weight you can do for 12 reps)
- To start off you want to sit down on a flat bench and rest your dumbells on your thighs.
- Next, you want to roll and lay flat on the bench bringing the dumbbells into the starting position over the lower part of your chest with straight arms.
- Bend your arms at the elbows slightly and begin to lower your arms in a controlled fashion while inhaling.
- Pause at the bottom for a second and then squeeze the chest and bring those arms back up to the starting position while exhaling.
- Perform this action for 3-4 sets with a rep range of 8-12.
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VIDEO: How to do the dumbbell fly