Dumbbell Chest Fly Exercise

Chest fly exercises using dumbbells works your chest and shoulder muscles. The anterior and medial deltoids, pectorals, rotator cuffs, biceps and posterior deltoids all get a great workout when you do chest flys on a bench using dumbbells. Proper form is important to avoid injury. A fitness instructor can instruct you in the right way to do dumbbell chest flys to maximize your workout effectiveness and avoid injury. 
Photo Credit: George Stepanek CC-BY-SA-3.0-migrated

Lie back on a workout bench with your feet flat on the floor. The bench should be high enough so that your thighs and body are parallel to the floor when your knees are bent at a 45 degree angle. If you have never used dumbbells before, start with light-weight dumbbells, between 2 pounds and 5 pounds, and work with a fitness trainer or a spotter. Before you begin doing chest flys, make sure your shoulders are in contact with the bench by pulling your shoulder blades down. The back of your head, your shoulders and your butt should all be in contact with the bench. 
Grasp the dumbbells so that your palms are facing forward, toward the middle of your chest. Raise your arms straight up over your chest with your palms holding the dumbbells facing each other. Keep your wrists stable and your arms straight. Don’t bend your wrists. You should bend your elbows slightly for stability.
Breathe in and simultaneously lower your arms straight out toward the floor. Use a wide arc motion from your shoulder. Lower your arms and the dumbbells until your arms are at your shoulder level parallel to the floor. Hold the position for a few seconds. Breathe out as you slowly lift your arms back toward the ceiling in a wide upward arc motion. 
Do 10 to 15 repetitions of this exercise using the light weights. As your shoulder and arm strength improves, you can increase the dumbbell weight and increase the number of repetitions. Safety is most important when doing dumbbell chest flys. A spotter or certified fitness expert should always be present when you use free weights of any kind. 
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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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