Flat Dumbbell Fly - Phase 2

Flat Dumbbell Flyes - Phase 2 - Day 4 - Strength. This exercise will hit the whole of the chest as opposed to the incline flyes which accentuates the upper pecs. This is an isolation movement where only one joint moves (the shoulder joint). Make sure that the elbow joint remains static throughout the whole exercise. Start the exercise in a contracted position, with the weights together above. Lower the dumbbells in a semi-circular motion, with your elbow out & bent at the same angle the whole way. As the chest stretches at the bottom of the movement, contract & bring your arms together as if you were a bear hugging a big oak tree. Squeeze at the top of the movement. Avoid tucking your chin in to your chest or flexing & extending your elbows so that it turns into a press. Nick Jones - World Bodybuilding Champion & Joe Grima - IFBB Bodybuilding Champion