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Dumbbell Flyes

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push
Your Rating: 


9.0

Out of 10

Excellent

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Dumbbell Flyes Images

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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.



Alternative Exercises For Dumbbell Flyes

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Dumbbell Flyes

Exercise Rating
10/10

Jul 8, 2014 9:25 AM: Amazing for building that bulk on the upper chest



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of people found this review helpful

Review: Dumbbell Flyes

Exercise Rating
10/10

May 11, 2014 5:34 AM: great



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Review: Dumbbell Flyes

Exercise Rating
10/10

May 8, 2014 6:50 AM: I love this chest exercise it hits the pecs very well.



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Tip: Dumbbell Flyes

Exercise Rating
10/10

Feb 8, 2014 3:47 AM: Before starting this movement, lie on the bench and take the bells at arms length. Grip the weight tight and then consciously 'tuck' your shoulders under your torso, i.e pull your shoulder blades together. This takes the delts out of the movement and makes it that much safer. Now, has anyone ever seen...+See More



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Tip: Dumbbell Flyes

Exercise Rating
10/10

Dec 24, 2013 8:43 AM: Best exercise to finish chest day with. This will really tear the pecs up!



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Tip: Dumbbell Flyes

Exercise Rating
9/10

Nov 29, 2013 11:07 PM: Flex those pecks!



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Tip: Dumbbell Flyes

Exercise Rating
10/10

Nov 8, 2013 11:06 AM: Expands the chest, great I RECOMMEND IT! ;)



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of people found this review helpful

Review: Dumbbell Flyes

Exercise Rating
10/10

Nov 1, 2013 4:12 PM: Awesome exercise! It really gets the chest working.



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of people found this review helpful

Review: Dumbbell Flyes

Exercise Rating
10/10

Jul 22, 2013 5:33 AM: this is the best way to get the chest definition, as incline decline and cross pulley just built on the chest muscles. this helps to get the definition and curve it. 3 cheers



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of people found this review helpful

Review: Dumbbell Flyes

Exercise Rating
10/10

Mar 26, 2013 5:08 PM: thumbs up. can really feel what it is working, and stretching



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