Dumbbell Flyes Chest Exercise

Muscles Worked

Pectoralis (Chest)

How to Perform the Dumbbell Flyes

Follow these steps to properly perform dumbbell flyes:

1. Select your dumbbells and sit back onto the edge of a flat bench, supporting the dumbbells on your knees as you sit. Your feet should be firmly on the ground.
2. Slowly lay back onto the bench, at the same time bringing the dumbbells to your chest. Use your knees to help bring the weights to your chest, if necessary.
3. Lift the dumbbells straight above you so that your arms are straight up and down, with your palms facing toward each other. The dumbbells will be touching one another.
4. Slowly lower the weight out to your sides, keeping your arms just slightly bent.
5. When your arms are about parallel to the floor you are at the bottom of the rep. Slowly raise the weight back up to the staring position, keeping your arms slightly bent throughout.
6. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Precautions when doing this exercise:

1. Use a spotter, particularly if using a heavy weight. The spotter will spot from behind you under your elbows.
2. Don't lower the weights too far. This will put unnecessary strain on your biceps and shoulders.
3. Don't lock your elbows out during the exercise. They should remain slightly bent throughout.
4. If you have elbow or shoulder problems, start with very light weights or select a press exercise instead.
5. As always, don't hold your breath during the exercise.