Flat Bench Dumbbell Flys
Exercise Function:
The flat bench dumbbell flys is a favorite to help fully develop overall mass in the pectorals. It is a staple in most chest routines and is a great assistance exercise to help increase mass while at the same time helping to shape and define the pectoral muscles.
Description:
By using a flying type motion with dumbbells you can really activate the pectoral muscle fibers. They are primarily used to bring the arms across the chest which is exactly what this exercise is doing. Dumbbell flys can also be used to help develop power as heavy weights can often be achieved with patience and practice.
Performance:
Begin by lying flat on the bench with your feet spread shoulder width and placed firmly on the floor. Raise the dumbbells to arms length above your chest with your palms facing each other. Lower the dumbbells outwards to the side until you get a full stretch. Return them to the starting position all the while keeping your palms facing inwards and moving in an arc type motion like giving a big hug. Be wary not to press the weights like a dumbbell bench or barbell bench. Rather picture yourself like a large bird lying on your back flapping your wings with your elbows slightly bent. Be sure to fully contract your chest at the top of the motion when your hands come together. This will increase its effect and even work to bring out definition as well as build overall sheer mass.
Things to Avoid:
Do not straighten the elbows fully as this can increase the risk of damage the elbow joint. Do not just go through the motion on this one. A concentrated full contraction as your hands come together will maximize its effect. Be sure to use a flapping motion not a press despite the tendency to do so. Do not drop the dumbbells upon completion rather bring them to your midsection and sit up so they can be lowered. Dropping weights is not considered good gym etiquette.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
