Dumbbell Flys

Free Weights: Yes Weight Machine: No

The Dumbbell Fly is an free weight exercise used if you want to maximize your chest. It targets the chest muscles and makes it more flexible. This is a similar exercise to the Dumbbell Bench Press, but the weights are bought up via a semi-circular path instead of being pushed directly up.

• Hold the dumbbells and lie on the bench. Put your feet firmly on the ground.

• Your back, shoulder and head should be placed firmly on the bench.

• Push the dumbbells upwards as you straighten your arms. Your elbows should be bent a little and your palms should face each other.

• Hold the dumbbells above your chest, but they should not touch each other.

• Slowly bring the dumbbells to the side of your chest. Keep your elbows bent.

• Move your hands downwards in a semi-circular fashion till you feel a sufficient stretch in your chest. Hold on the dumbbells in this position for few seconds.

• Bring the dumbbells back to their original position by exhaling slowly. Repeat all the movements again.

Declining and inclining benches can also be used for doing Dumbbell fly. With these, one can work out specific areas of the chest.