🔥Chest Flys Variation

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👇Chest Flys Variation

❎ Dumbbell flys, performed on the flat bench, is one of the most effective chest exercises that can be done alongside other common workouts, including pushups and presses. The flat dumbbell fly strengthens and enhances your chest so that you can achieve the ideal male physique.


Chest Flys
Chest Flys


❎ Flat Dumbbell Fly Benefits

  • Unlike other variations, the flat dumbbell fly directly targets your chest while you perform the movements on the horizontal plane.
  • It works the front and top of your shoulders, as well as the pectoral muscles of your chest, which helps in improving flexibility and mobility of the upper part of your body.

❎ How to do Incline Dumbbell Flys

  • Grabbing a pair of dumbbells in each hand, lie on a bench set to an inclination of 30 degrees.
  • Press the dumbbells above you, keeping a slight bend at your elbows with the palms of your hands turned towards you. It is your starting position.
  • As you inhale, continue lowering the arms slowly to your sides until the weights reach your chest level, keeping your arms extended and maintaining the bend at your elbows.
  • As you exhale, reverse the movement and press the dumbbells up to your initial position.
  • Perform the required amount of reps until you complete the set.


Flat Dumbbell Chest Flys
Flat Dumbbell Chest Flys


❎ How to do a Flat Dumbbell Fly

  • Lie down on the floor or a flat bench, holding two dumbbells with the palms facing each other. Keep the dumbbells in a resting position on top of the thighs.
  • Use your thighs to lift the dumbbells up and support them above the chest at shoulder width. Press the dumbbells up until your arms are locked out. It is your initial position.
  • Bend your elbows slightly and lower your arms laterally at both sides so that you can feel your chest being stressed. Make sure you maintain the angle at the elbow while performing the movement.
  • Bring the weights back to the original position while squeezing your chest muscles.
  • Hold the movement for a second when at the top of muscle contraction and repeat for the recommended number of reps.
Dumbbell Flys
Dumbbell Flys


❎ Bench Dumbbell Fly Tips

  • Make sure your arms remain stationary throughout the movement but allow only your shoulder joints to move.
  • Avoid banging or touching the weights together when at the top of the movement to keep tension on the target muscle groups.
  • Do not squeeze or hold the dumbbells excessively tight because it could over recruit your forearms and biceps, which would reduce stress in your chest muscles.
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