Dumbbell Fly
When doing the DUMBBELL FLY one needs to be very careful. Due to the nature of the exercise, you should always start with a set of weights that you think will be too light and then increase the weight as you know your limits.
Required Equipment
- Flat bench and Dumbbells
Muscles Targeted (In order of impact)
- Chest
- Deltoids
How to do Them
- Lie flat on the bench with your feet flat on the ground.
- Hold the dumbbells close to your chest as you lay back. When you are laying down, you can use your chest to support the weight until you are ready to start.
- Raise the dumbbells straight up into the air. The dumbbells' handles should be parallel to the length of you body, with your palms facing each other. (When raising the dumbbells, it is often helpful to have your spotter assist you)
- With your arms slightly bent, bring your arms out, as if you were going to hug somebody. You should bring the weights down to about even with your body, or until you feel like you are stretching your chest.
- Bring the dumbbells back up in the same path you lowered them. You should feel like you are actually giving the hug now. Many people like to 'click' the weights when at the the top.
- Repeat
Tips
- ALWAYS HAVE A SPOTTER
- You spotter should stand behind your head and keep their hands close to your wrists.
- Some people prefer to have them physically hold their wrists as they perform the exercise, just for added protection.
- The spotter should not offer help until they see the dumbbells start to move out of their normal path. This can indicate muscle fatigue, often in the stabilizer muscles. If this occurs, the spotter should try their best just to help guide your wrists, preventing excess motion, while still allowing you to complete the exercise.
- If you are bending your arms more than 45 degrees when doing the exercise, the weight is TOO HEAVY and you should reduce the weight.
How Many to Do
