Dumbbell Flyes | Gymacetamol

Muscles Worked

Primary

Chest

Quick Cues

1

Wide arm stretch at the bottom

2

Slight bend in elbows

3

Squeeze chest at the top

4

Control the arc

Equipment Needed

DumbbellsFlat Bench

Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
Turn your palms to face each other with a slight bend in your elbows.
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
Squeeze your chest to bring the dumbbells back together above you.
Maintain the same slight elbow bend throughout the movement.
Repeat for the desired number of repetitions.

Common Mistakes

Lowering the dumbbells too far below chest level

Bending the elbows too much

Not squeezing at the top of the movement

Pro Tips

Maintain a slight bend in your elbows throughout the movement

Lower the dumbbells until you feel a deep stretch, then squeeze back up

Think of hugging a tree to engage the pecs fully

Your Progress

Variations

Incline Dumbbell Flyes

Cable Flyes

Pec Deck