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Dumbbell Flyes - Muscles Worked & Benefits

Exercise Type: Single-Joint
Primary Muscles Worked: Chest
Secondary Muscles Worked: Shoulders

Performing Dumbbell Flyes works the chest as well as front shoulder muscles. The purpose of the exercise is to build mass of the pectorals, which pull the arms and shoulders forward. It is important to start with a weight which is manageable as form is important. Be sure to perform smooth movements and do not jerk the dumbbells as it will hinder results.

Dumbbell Flyes - Exercise Workout & Technique

  • Take position on a bench with your feet on the ground, your sacrum, head and shoulder blades making contact with the bench. Maintain your lower spine’s natural curve.
  • Grasp each dumbbell straight above you, the dumbbells parallel to each other, as they should be throughout the exercise.
  • Lower the weights out to the sides, feeling a stretch.
  • Allowing a degree of bending the elbows takes some of the pressure off the elbows.
  • Lift your arms back up along the same wide arc, as if you are hugging the girth of a big old tree, rather than merely coming in and pressing the weights up.
  • Return the weights back to the top, using the hugging motion again and squeezing the pecs here too.
  • Complete the desired amount of repetitions.
  • The eccentric (down-phase) should be twice as long as the concentric (up-phase)

Dumbbell Flyes - Tips & Safety

  • Maintain control throughout the movement as well as the arc in the arms.
  • Squeeze the pecs at the top of the movement and don’t use momentum to bring up the weights.
  • Bending the elbows slightly will help take stress off the elbow joint.

Dumbbell Flyes - Alternatives

  • Try this exercise at a variety of angles or with palms facing forward.
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