Dumbbell Flys : To build the mass of the chest muscles
1) Lie on a
bench holding dumbbells at arm's length above you, palms facing each
2) Lower the
weights out and down to either side in a wide arc as far as you can,
feeling the chest muscles stretch to their maximum.
3) The palms
should remain facing each other throughout the dumbbell flys exercise.
4) Bend the
arms slightly as you do the movement to reduce the stress on the elbows.
5) Bring the
weights to a complete stop at a point in line with the bench, your
chest muscles stretched as much as possible, then lift them back up along
the same wide arc, as if giving somebody a big bear hug, rather than
coming in and pressing the weights up.
6) Bring the
weight back up to the starting position of dumbbell flys and then contract the chest
further, giving a little extra flex to make the chest muscles work that
of the chest muscles is basically to pull the arms and shoulders inward
across the body, and this is exactly what you do using a dumbbell flys
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