Dumbbell Flyes

in Chest Exercise

Main Muscle Worked: Chest

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Dumbbell Flyes - Exercise Guide

Step 1

Hold a dumbbell in each hand.

Step 2

Lie down on a flat bench and let the dumbbells rest on top of your thighs. Your palms should be facing each other.

Step 3

Raise the dumbbells upward with the help of your thighs. Make sure to lift the dumbbells one at a time so you can hold them in front of you at shoulder-width.

Step 4

Lift the dumbbells up like you are pressing them. Stop and hold just before you lock out. This will be your starting position.

Step 5

Lower your arms out at both sides in a wide arc with your elbows slightly bent. This will help prevent stress and injury at the biceps tendon. Continue doing this until you feel a stretch on your chest. Inhale as your execute this movement and keep the arms stationary. Make sure that only the shoulder joint should move.

Step 6

Bring back your arms to the starting position as you contract your chest muscles and exhale.

Step 7

Pause for a second at the contracted position.

Step 8

Repeat until the recommended amount of repetitions is achieved.

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