The chest fly works the major muscles of the chest.
Equipment: Dumbbells
- Dumbbell Chest Fly Photo and Description
- Variation Photo: Chest Fly on the Exercise Ball
- Variation Photo: Incline Chest Fly
- Choose dumbbells of a weight you will be able to use for 8 to 15 repetitions at a time.
- Lie flat on an exercise bench. If you don't have a bench, use the floor or another hard surface.
- Start with the weights in your hands with your arms fully extended up above your head, palms facing each other.
- Lower your arms straight out from your sides. Your elbows should be slightly bent throughout the lowering and raising. When your arms are at the level of your chest (or just above the floor if you are lying on the floor), reverse the move to lift the weights back to vertical.
- Inhale when lowering the weights, exhale and tighten the abs when raising them.
- Feel a good opening of the chest when you lower the weights, pause for a second when they are at their lowest point before raising them.
- Perform this move slowly and with control to get the best benefits. Going fast doesn't give as many benefits.
- Repeat 8 to 15 times. Rest for 30 to 60 seconds and do 3 sets.
