Dumbbell Fly

Instructions

1. 1.Lie down face up on a flat bench. Hold a dumbbell in each hand and extend your arms directly above your chest with your palms facing each other, dumbbells together and arms slightly bent. This is your starting position.
2. 2.With a slight bend in your arms ( prevents bicep tendon stress ), slowly begin to lower your arms in a sideway wide arc until you begin to feel stretch in your chest.
3. 3.After a brief pause, slowly return to the starting position, focusing on contracting your chest muscles.
4. 4.Repeat for as many repetitions as required.

Tips

• The movement of the arms should only occur at the shoulder joint.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

Similar Exercises