Chest - Dumbbell Flyes

Start

Middle

Finish

Overview

Training Steps

1. Lie flat on a bench, feet firmly on floor, shoulder width apart.
   Hold the dumbbells (palms facing in) straight above your chest.
   Make sure that your back, shoulders, and head are firmly positioned on the bench.
2. Maintaining a slight bend in the arms (approximately 45o), slowly lower your arms in an arc fashion away from your body – maintain a controlled movement. Lower them until a comfortable stretch is felt in the chest/deltoid area.
3. Hold the stretch for a moment before commencing to raise.
4. Raise them along the same arc focusing on pushing with the upper part of your chest, back to the starting position.
5. At the top of the movement touch dumbbells and squeeze together for a moment at the top position and then repeat the entire movement.
   

Training Tips

• Throughout the movement ensure you keep your chest pumped up and pushed out.
• Do not slam the dumbells together at the top of the movement. It should be a controlled motion.
• Do not lower the weights beyond the bench as this can lead to shoulder injuries.