- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation.
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Review: Dumbbell Flyes
Mar 26, 2013 4:08 PM: thumbs up. can really feel what it is working, and stretching
of people found this review helpful
Review: Dumbbell Flyes
Mar 7, 2013 2:42 PM: this is a good one!
of people found this review helpful
Review: Dumbbell Flyes
Feb 28, 2013 11:54 AM: awesome for a finisher exercise use light weight slow but steady movement and really feel that stretch . love every second of it .
of people found this review helpful
Review: Dumbbell Flyes
Feb 14, 2013 9:28 PM: Really expands the chest, great.
of people found this review helpful
Review: Dumbbell Flyes
Dec 27, 2012 9:42 PM: very awesome exercise to stretch the chest muscle. focus on form and keep it up.
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Tip: Dumbbell Flyes
Dec 9, 2012 10:20 PM: I love this exercise! However, they forgot to mention to arch the back when lying down on the bench. Due to the angle of the footage, you can barely see it.
of people found this review helpful
Review: Dumbbell Flyes
Nov 2, 2012 4:07 PM: Very like with this exercise
of people found this review helpful
Review: Dumbbell Flyes
Oct 25, 2012 2:53 PM: This has always been in my chest workouts great stretch at the bottom,great for definition.
of people found this review helpful
Review: Dumbbell Flyes
Oct 12, 2012 6:06 AM: great exercise, u feel that u are working hard
of people found this review helpful
Review: Dumbbell Flyes
May 14, 2012 9:44 PM: Great way to finish off a chest day.