Flat Bench Dumbbell Flys
Overview
This exercise will be working your chest muscles, shoulders, and triceps. Your pecs are your chest muscles, extending from your sternum across to your shoulder, from your collarbone down to the bottom of your rib cage.
Your deltoid is the rounded muscle that forms your shoulder. It starts at the front in the crook of your armpit, wrapping over your shoulder to the back of your armpit, and down your arm to just above your bicep, forming a triangle, or delta, shape.
Triceps are the muscle on the back of your upper arm, extending from your armpit to your elbow. It’s the muscle that allows you to straighten your arm.
Instructions
To begin, lie back on the bench, then press the dumbbells straight up overhead, keeping palms facing inward.
As you spread your arms apart and down, make sure there’s a slight bend in your elbows. Keep going until your elbows dip just below your back. Then bring the weights back up to your midline.
Breathe in as you’re lowering the weights, and breathe out as you exert force to return them to vertical.
Tips
A common mistake is to lift the muscles too far back over your head. When you’re in your start position, make sure the weights are over the lower part of your chest. If they’re too high on your body, you’ll activate the wrong muscles.
Continue to do three sets of twelve.
Dumbbell flys are an effective combination exercise, working your chest and arms. And now you know how to work them effectively. Thanks for watching!
