The dumbbell chest fly is primarily a chest building exercise. With it, it also helps to build up the shoulder muscles and triceps. When someone talks about pecs, the first thing that comes to mind is a bench press and a barbell. The bench press is certainly not a bad idea for getting a heavy chest in no time. But the dumbbell fly has its advantages. It focuses more on your inner chest and essentially on the sternal fibers – the ones that attach directly to your sternum. Focusing on these muscles brings a defined look to the chest.
The traditional way to perform dumbbell chest flies is to lie on your back over a flat bench. It seems easy doesn't it? However, you should know that this exercise is only effective if you do it correctly. There are a few points that need to be considered in order to make the movements more effective.
This is a complete guide on how to effectively perform dumbbell flies without any mistakes. Tip for effective dumbbell flies and variations of dumbbell flies.
How does dumbbell chest fly perfectly?
What do you need?
A set of dumbbells and a flat bench.
- As a beginner, it is recommended to use light dumbbells. Then increase the weight after constant exercise.
- Take the dumbbells in your hands.
- Lie on your back on the flat bench.
- Place your feet wider than shoulder length.
- Put your arms straight up in the air while holding weights in both hands. Your palms should face each other.
- Inhale and slowly lower the dumbbells outward until they reach the shoulder line. Don't forget to bend your elbows as you shut down.
- Exhale and pull the dumbbells back up.
Repetitions: 12-15
Sentences: 3
Pro Tips & Precautions
Keep your back straight and avoid arching your back as you move the weight up and down. By holding on, back injuries are avoided.
It avoids injury and helps you improve the effectiveness of the exercise as it increases focus on the chest by avoiding the deflection of force backwards.
Keep your elbows slightly bent throughout the exercise to avoid arm injuries and keep your core tight.
Variations of dumbbells breast fly
Dumbbell chest bow tie incline
- Tilt the bench to 30 degrees
- Take the dumbbells in your hands.
- Lie on your back on the flat bench.
- Place your feet wider than shoulder length.
- Put your arms straight up in the air while holding weights in both hands. Your palms should face each other.
- Inhale and slowly lower the dumbbells outward until they reach the shoulder line. Don't forget to bend your elbows as you shut down.
- Exhale and pull the dumbbells back up in the same way.
Repetitions: 12-15
Sentences: 3
Standing dumbbells chest fly
- Take the dumbbells in your hanging hands.
- Stand with your legs shoulder-width apart
- Your palms should face each other.
- Inhale and slowly extend your arms outward until they reach shoulder length. Keep your elbows slightly bent.
- Exhale and lower the weights in the same way.
Repetitions: 12-15
Sentences: 3
CHALLENGE THE FLIES
Increase the weight of the dumbbells to get to the advanced level. But be careful not to overweight the muscle.
Related article – Dumbbell shoulder training