Dumbbell Flys (Exercise)

https://www.youtube.com/watch?v=eozdVDA78K0

Hey everyone, 

We have another exercise post this evening and one that is being demonstrated in the above link/video. We are going to be talking about the Dumbbell flys; how many of you have heard of this exercise and implement it? 

Well hopefully some of you have and if you haven’t, that is okay too because this post will give you some vital information and hopefully get you ready to do it on your own! 

How to do the dumbbell fly?

  1. Lie down on the flat bench with a dumbbell in each hand resting on top of your thighs.  Palms of hands will be facing one another. 
  2. Use your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them out in front of you at shoulder width with palms facing each other.  Raise the dumbbells up; but stop and hold before you lock out (starting position)
  3. Your elbows will have a slight bend to reduce the stress. Lower your arms out at both sides at  a wide arc until you feel a stretch on your chest (breathe in while performing this portion of the movement)
  4. Return arms at the starting position as you squeeze your chest muscles and breathe out
  5. Hold the contracted position for a second, and repeat the movement for the appropriate amount of repetitions.

Tips: 

  • Throughout the movement, the arms should remain stationary, the movement should occur at the shoulder joint
  • use the same arc of motion to lower the weights
  • use a lighter weight until you understand the form/technique to reduce the chances of injury

What muscles does it work?

  • Chest 
  • shoulders
  • some strengthening effect on back and arms — not as much as the first two though

Would I recommend this exercise? 

Now it isn’t every exercise that I am a huge fan of and some of have their keeps with me and some don’t but I do think this is a good exercise when implemented correctly. We all tend to do a lot of bench pressing and chest press with the dumbbells, but this is one of those exercises that I think gets overlooked for the chest muscles – so with that being said, give it a go, and let me know what you think?

 

Is there an exercise or topic you want me to talk about in my blog? leave them down in the comments or email me and I will add it to my list of topics. I love hearing back from all of you and have a full list of topics that I want to write about & don’t mind people giving me ideas to add to it. I appreciate your continued support readers! please comment, like, share and follow. 

 

Your Fitness Blogger,

Shay-lon xoxo

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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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