Chest Exercise Database -> Dumbbell Fly


Dumbbell Fly

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Dumbbell Fly

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Exercise Details

Main Muscle Group : Chest

Detailed Muscle Group : Inner Chest

Type : Strength

Mechanics : Isolation

Equipment : Dumbbell , Bench

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs.

Steps :

1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height.

2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest.

3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

Tips :

1.) It is important to concentrate on using your chest to perform this exercise.