Dumbell Flye
The dumbell flye, often spelt "dumbell fly" or "dumbell flies" are an isolated exercise that emphasises your pecs.
How to perform the dumbell flye
| Technique |
- Lie on the bench holding the dumbells in front of your shoulders, palms facing inwards, and dumbells almost touching each other.
- Keeping your arms locked (either straight or slightly bent), extend your arms out to either side until the dumbells are level with your body
- Slowly raise them back to the starting position. Be sure to keep your elbows locked at the same angle.
- Repeat steps 2 & 3 until you've repeated the desired number of reps
|
| Number of Reps |
For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.
|
Muscles Used
| Primary Muscles |
Pectoralis Major, Sternal (Chest - lower pecs)
|
| Secondary Muscles |
- Pectoralis Major, Clavicular (Chest - upper pecs)
- Deltoid, Anterior (Shoulder - front)
- Biceps Brachii, Short Head (Biceps)
- Triceps Brachii (Triceps)
- Pectoralis Major, Clavicular (Chest - upper pecs)
- Pectoralis Minor (Chest/shoulder)
- Rhomboids (Back - middle)
- Levator Scapulae (Shoulder - upper)
- Latissimus Dorsi (Lats - outer back)
- Teres Major (Lats - outer back)
|
| Stabilizer Muscles |
- Triceps Brachii (Triceps)
- Biceps Brachii (Biceps)
- Brachialis (Lower biceps/side of arm)
- Wrist Flexors (Inner forearm)
|