If you want to try the traditional dumbbell chest fly, you’ll also need access to a flat bench. Don’t drop your arms lower than your shoulders. Our website services, content, and products are for informational purposes only. Your doctor may recommend variations or suggest avoiding this move. This exercise also helps develop that separated look in the chest that most bodybuilders crave, especially competitive bodybuilders. Start with your back flat on an incline bench, which is lowered to 30 degrees. Dumbbell Chest Fly. Providence offers a range of Medicare Advantage health insurance plans in parts of Oregon and Washington. Your arms will be extended to the sides but not locked out. (If this is your first time, select dumbbells that weigh about half of what you would use for presses). Extending too far may lead to an injury. Andrew Heffernan, CSCS, GCFP is a fitness coach, Feldenkrais practitioner, and an award-winning health and fitness writer. Combine chest flies with other chest exercises, like pushups, chest press, planks, and seated decline cable press, for best results. Building your upper body takes hard work. Read on to learn more about this move, including how to perform it, variations, benefits, and safety tips. The traditional way to perform a dumbbell chest fly is … “The most direct way to stimulate your chest muscles is with exercises in which you draw your arms toward your midline,” says ISSA Master Trainer Angelo Poli, owner of Whole Body Fitness in Chico, CA. If you’re a beginner, start with a light dumbbell weight of 3 to 5 pounds. Here are the best nursery gliders — in different price points and design styles — to get you through those sleepless nights and memorable days. Incline dumbbell curls are one way to change up a standard bicep curl, build muscle and arm strength, and keep variety in your workout. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body. Do 3 sets total. Deltoids: The anterior heads of your shoulder muscles assist your pectorals in drawing your arms across your body, particularly at an upward angle, as in the incline-bench version of the move. It’s fun. Who can resist? Looking to take chest day to a new level, but unsure what kind of bench press is best? 1. Learn more at andrewheffernan.com. In those serious cases, treatment is needed to help clear up the infection. The dumbbell fly is often thought of as a classic bodybuilding movement as the goal of the exercise is to isolate the chest for aesthetic purposes. It’s also highly versatile: “At the end of a chest workout, you can use the move as a finisher to squeeze every ounce of work out of the muscle before calling it quits for the day.”. The line of stress in the exercise also closely parallels the path of the muscle fibers. Ask a spotter to hand you the 2 dumbbells, or gently pick them up from the floor and hold 1 in each hand. Healthline Media does not provide medical advice, diagnosis, or treatment. There’s also a standing variation. You can try lifting two to three more pounds each week. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back on a flat or incline bench. We’ll walk you through how to do them. Squats, lunges, and pull-ups may get the edge for sweat-pouring intensity, but pumping up your pecs with a classic single-joint exercise that’s helped build some of the most famous chests in history? Incline vs. Flat Bench: What’s Best for Your Chest? To many fitness pros, building powerful, heaving chest muscles begins and ends with pressing movements: the bench press; the push-up; the incline bench. Exhale and slowly press the dumbbells up in the same arc motion. Using correct form can help you get the most out of the move, and it may also help prevent injury. Dumbbell Chest Fly: Step By Step Instructions • Lie back on a flat bench (you can also do this laying on the ground, as is shown above), holding a pair of dumbbells at arm’s length over your chest, palms facing each other. full 12 week push,pull,legs program!- build muscle & strength! We explain the rules for ambulance service and Medicare. • Keeping your elbows slightly bent, slowly lower the dumbbells directly out to your sides until you feel a deep stretch in your chest. These plans provide the same coverage as…. The dumbbell flye is an excellent single-joint chest exercise that should be done after your main strength work to help ensure complete development and stimulate greater hypertrophy. Standing Dumbbell Chest Fly. Start with a light set of dumbbells if you’re a beginner, and slowly increase the amount of weight each week as you build strength. Hold 1 dumbbell in each hand. Tongue-tie surgery is a small procedure that can help some babies with breastfeeding. Performing chest dumbbell flies a few times a week may help open up the chest and shoulder region and help with shoulder retraction. The time to find out if Medicare covers ambulance service is before you need one. This is harder because you’ll need to use your core to stabilize your body throughout the move. Standing Upward Chest Fly. As you progress with the dumbbell chest fly exercise, try to increase the weight of the dumbbells you use each week or every other week. (If this is your first time, select dumbbells that weigh about half of what you would use for presses). Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Place your feet firmly on the floor on either side of the bench. But if you’ve benched till you’re bored and push-upped till you’re purple, what else can you do to pump up your pectorals? His work appears regularly in Men's Health and Experience Life. If you’re more advanced at upper body exercises, consider using 8 to 10 pound weights instead. 3. Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest. You can perform this move with minimal equipment. Here's a step-by-step guide to some of our favorite chest stretches for tight and/or sore pecs. • Pause, then slowly reverse the move, returning to the starting position. For workouts that will work your chest try Openfit’s T-MINUS 30 program for free today! Stand up tall with your feet shoulder-width apart. Eb says: Start each set of dumbbell flies by driving your shoulder blades into the bench, and think about squeezing them as you lower the weights. Getting a strong lower chest helps with mobility and esthetics. Bring your arms up straight in front of you so they’re at chest level, palms facing each other. The dumbbell fly is a traditional bodybuilding exercise used for isolating the chest muscles, promoting growth in the pecs thereby helping you to build an aesthetic physique. Lift arms up above the head so they’re extended but not locked out. © 2005-2020 Healthline Media a Red Ventures Company. Perform 3 sets. Pink eye in babies is common but can sometimes be more serious. Flys aren’t the best choice for people with dicey shoulders, Poli concedes — those folks are better off sticking with push-up variations. What muscles do dumbbell chest flies work? Always check with your doctor before starting a new exercise routine. Eventually, you may want to move on to using a cable pull machine or performing bench presses at the gym. Dumbbell Fly Vs Bench Press Final advantage of the chest fly? If you’re having trouble correctly performing the move, consider using a lighter weight. 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