Dumbbell Flys

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.
• In a semicircular motion and with a slight bend at the elbows, lower the dumbbells out to your sides.
• You should feel your chest musculature elongating during the descent.
• Don't lower 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 semicircular path as you bring the DB's up. 

*Tips*

• The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the dumbbell.
• The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a slow pace.
• Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
• It can also wreak havoc on your shoulders as well.