DUMBBELL
FLYS
 MPEG
1: Dumbbell flys
CORRECT FORM
 1)
Lie back holding two dumbbells. Push them up into the position shown.
Your palms should be facing each other.
Your shoulders
should be perpendicular to your body.
Place your feet
wherever you are most comfortable - on the ground or on the bench.
It is a matter of choice.
| 2)
Slightly flex/bend the elbows and begin to move the elbows
outward in a wide arcs.
Keep the
dumbbells in line with the shoulders and lower them under
control.
Keep your
back flat on the bench. |
 |
3) Hold at the
bottom for 1-2 seconds then explode upward in the same wide arc,
touching the dumbbells together.
4) Squeeze/contract/tighten
your pecs at the top of the movement. This will increase the
amount of muscle recruitment of the inner portion of the pecs.
5) Inhale as
you lower the weight. Exhale as you raise the weight.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
Watch your lower back. Do not attempt to lift heavy weights off of
the ground. Have someone hand the dumbbells to you if you are using
a large amount of weight.
If you have shoulder
pain with the movement, try limiting how far down you lower the dumbbells
during the lift to avoid excessive strain on the front of the shoulder,
which is very common during a bench press of any kind.
If you have
difficulty keeping your back flat on the bench, prop your feet up
on the bench to keep it straight.
EFFECTIVENESS
This is
an excellent exercise for development of the upper, middle and lower
pectoralis muscles. It allows the pectorals to go through a wider
range of motion than the flat
and dumbbell bench press
allow
Because of this, the muscle is stressed in its maximally lengthened
state, where it is not nearly as strong. You will be not be able to
perform this exercise with as much weight as with the dumbbell bench
press. That is the limitation, if strength training for sports is
your goal.
For
bodybuilders, this exercise is absolutely essential because
of the completeness of range-of-motion it goes through.
IMPORTANT
IN TRAINING FOR
Bodybuilding, Tennis, Raquetball, Martial arts, Boxing. |
