Everything you need to know about dumbbell fly


Dumbbell Fly

The first version is done with just one dumbbell, while the second needs both. You can choose which version you want based on the equipment that you have available at your gym or home.

Option 1: Dumbbell in each hand

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Stand with a bench in front of you and lay down on it so that your head faces away from it. The bench should be in a position where your legs are bent at a ninety-degree angle and your feet are flat against the ground. Hold both dumbbells in one arm and lay down on this side. Lower one arm towards your chest so that the top plate of the dumbbell touches your chest. Extend your arm back up and repeat this motion for five reps.

Option 2: 2 dumbbells in each hand

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The second version requires two dumbbells, one in each hand, held at arm’s length down to your sides. Keep your torso flat against the bench and lower one arm towards your chest, extending it again when you have reached your chest. Repeat this motion for five reps then switch arms.

Both versions:

Once completed on each side, take a break by resting both dumbbells at your sides. Then repeat the entire process with the other arm. If you can do more than five reps with one arm or leg that is fine too, just make sure to work both sides equally.

The dumbbell fly works the pectoral muscles of the chest. It also helps to strengthen the upper portion of your triceps and shoulder muscles. A British Journal article shows results after four weeks using this exercise show an increase in muscle size by 1.8 cm and an increase in muscle strength by 9 percent (1).

Benefits of

The dumbbell fly is a great exercise to help improve the shape and size of your chest. It is important to do a variety of exercises in order to achieve the best results. Talk to a personal trainer to create a workout routine that will help you achieve your fitness goals.

This is a great exercise for those who are looking to build muscle in that area, but it is important to remember that you need to do a variety of exercises for this goal. Talk with a personal trainer at your gym or health center about creating an individualized workout routine.

Perfect age for

There is no perfect age to start the dumbbell fly exercise. It is important to check with a doctor before you begin any new exercise routine in order to make sure it will be beneficial for your body.

The dumbbell fly is a great exercise for those looking to build muscle in that area, but it is important to remember that you need to do a variety of exercises for this goal. You can talk with a trainer at your gym about creating an individualized workout routine.

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