Alternate Dumbbell Flys

Alternate Dumbbell Flys Instruction

• Grab a pair of dumbbells and sit on a flat bench with the weight resting on your thighs, palms facing each other.
• Lay back on the bench and extend your arms (palms still facing each other), holding the dumbbells above you.
• Use your thighs to “bump” the weight up if necessary.
• Elbow are slightly bent at the top.
• Lower one of your arms in a slow, semicircular manner until it gets to nearly chest level. Keep the other arm in the same position above you.
• You should feel your chest musculature elongating during the descent.
• Don't lower the weight farther than your standard range-of motion or at/below your chest
• Return back to starting position, on the same path as the eccentric, as you squeeze your chest to initiate the concentric portion of the exercise.
• Keep the same semicircular path as you bring the DB up.
• Repeat the movement with the other arm.

*Tips*

• The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the dumbbell.
• Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
• The focus of this exercise should be on the stretching and contraction of the chest musculature.
• Keep the non-working arm in a strong, stable shoulder position above you.