The Dumbbell Fly

Dumbbell Fly

The dumbbell fly is one of the most popular workouts you’ll see at the gym as it works the sternal (middle) and lower pectorals. In other words, more bang for the buck!

Again, as with any other exercise, make sure to do the exercises slowly and correctly. Not doing this will result in a quick plateau since you’ll either fail to challenge the pecs or you’ll work the wrong muscles.

So, here’s how it goes. Remember to follow the basic rules of lifting: use light weights at first, especially if this is your first time and during your warm up routine. And, as with many other exercises, use a spotter!

• Lie on your back on a flat bench with your feet on the floor about shoulder-width apart (for balance and stability).

• With your palms facing each other, hold the dumbbells directly above your chest and close to each other.

• Do not lock your elbows and do not arch your back in anyway. Keep the back straight!

• Lower the dumbbells outward away from each other until they’re at about the level of your chest. Don’t bend your wrist!

• On the way down, bend your arms slightly to release pressure from your shoulder joint and avoid injury.

• Hold.

• Slowly raise the dumbbells back to the starting position. Remember, count “1” on the way up and “2” on the way down. The downward action is the eccentric motion which puts the most stress on the muscle (the upward action is the concentric motion which puts the least stress on the muscle).

• The number of reps and sets you do is determined by your goals! But as a bottom line, do not overtrain! This is a quick route to failure. No muscle-building here!

• Slow, exaggerated, correct movements is what brings results!

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