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Dumbbell Flyes

Exercise Data

Type: Strength Main Muscle Worked: Chest Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Push
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9.0

Out of 10

Excellent

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Dumbbell Flyes
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Dumbbell Flyes
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Dumbbell Flyes Guide

Main Muscle: Chest

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

Exercise Rating
10/10

Jun 10, 2016 1:31 PM: Hardworking exercise

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Review: Dumbbell Flyes

Exercise Rating
10/10

Mar 5, 2016 5:42 PM: Quite a workout, really works you out when you hold those reps!

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Review: Dumbbell Flyes

Exercise Rating
10/10

Feb 21, 2016 5:52 PM: My favorite.

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Review: Dumbbell Flyes

Exercise Rating
9/10

Feb 20, 2016 8:45 PM: Effective

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Review: Dumbbell Flyes

Exercise Rating
10/10

Jan 29, 2016 10:37 AM: Favorite chest excersise feel my chest stretching!

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Review: Dumbbell Flyes

Exercise Rating
10/10

Dec 28, 2015 8:54 AM: One of my fav.

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Review: Dumbbell Flyes

Exercise Rating
9/10

Aug 25, 2015 3:19 AM: I enjoy chest flies.

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Review: Dumbbell Flyes

Exercise Rating
10/10

Jul 30, 2015 3:49 PM: Great Exercise

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Review: Dumbbell Flyes

Exercise Rating
5/10

Apr 18, 2015 3:34 AM: Everytime I do FLYES, I feel the strain on my jints just above the armpits and dont feel a thing on my chest. What am I doing wrong?

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Tip: Dumbbell Flyes

Exercise Rating
10/10

Mar 15, 2015 7:43 PM: This exercise is really for the Outer parts of the chest muscle near the arm pit. Remember to squeeze your chest on the exhale.

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