Fly With Dumbbells

An isolation exercise using dumbbells to perform chest flyes on a bench, targeting the chest with a wide range of motion.

Instructions

1. Lie flat on a bench with feet firmly on the ground and your back in good contact with the bench.
2. Hold a dumbbell in each hand above your chest with arms extended.
3. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide semicircular arc.
4. Lower until you feel a stretch across your chest while maintaining the elbow bend.
5. Press the dumbbells back together, squeezing your chest hard at the top position.
6. Repeat for the desired number of repetitions.

Tips

• Maintain a constant elbow bend throughout the entire movement.
• Lower the dumbbells in a controlled manner to maximize the stretch and time under tension.
• Use dumbbells that allow you to maintain proper form throughout all repetitions.
• Keep your feet planted and avoid lifting them off the ground.
• The range of motion is greater with dumbbells compared to barbells.
• Breathe out as you press the dumbbells together, breathe in as you lower.