How to do Dumbbell Flyes:
- Lie with your head and shoulders supported by the bench and your feet flat on the floor.
- Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable.
- Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout and don’t arch your back.
The dumbbell fly is a great exercise that will target the sternal fibres – those that attach directly to your sternum. Building up this particular area creates the defined “chest separation” look. The move is also better at stimulating chest fibers across the spectrum than the flat bench press. Best thing about this is that you do not need to lift nearly as heavy as bench press, and the likely hood of a workout bench being available is a lot higher than a bench press.
When doing this exercise, I like to aim for 10-12 reps for 4-5 sets. If you are feeling ambitious with weight, I would suggest decreasing the number or reps.
Go check out out workouts of the day page to see this exercise in action. It is incorporate into a lot of our chest workouts do to the simplicity and effectiveness of the exercise.
