To build muscle, it's best to do sets of reps of a heavy weight. For strength and definition, do sets of reps. For definition and endurance without gaining size, complete sets of reps.
Rest for seconds between sets. Lie on an exercise mat to do floor flies. Your knees should be bent so your feet are flat on the floor. Hold a dumbbell in each hand, and exhale as you extend your arms to bring the weights directly above your shoulders. Hold the dumbbells so your palms and knuckles face inward toward each other. Inhale as you slowly lower the weights toward the floor by opening your arms with wide, arcing motions.
Hover them over the floor for about half a second. To complete 1 rep, exhale as you raise the dumbbells in wide arcs, so they meet above your chest. Keep your elbows extended but slightly bent throughout the arcing motion. Do sets of reps to create definition and build your endurance.
If you want to build muscle, do sets of reps. Rest for seconds between reps. Use a flat bench for more range of motion doing lying chest flies. This is the same exercise as floor flies, but the bench allows you a greater range of motion, as you aren't bound by the floor. Bend your knees at degree angles and keep your feet flat on the floor to maintain a neutral spine.
Keep your elbows slightly bent throughout the motion instead of locking them. Your head, upper back, and rear end should remain aligned and in contact with the bench at all times. Exhale as you slowly raise the dumbbells in wide arcs back together, as if you were giving a big bear hug. For definition and strength, do sets of reps. Between sets, rest seconds. Do standing dumbbell flies. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Exhale as you raise your arms, so your elbows are bent at degree angles, your upper arms are parallel with the floor, your hands are above your head, and your palms and knuckles face forward. Your elbows should be out to each side, in line with your shoulders, and directly below your wrists. Keep your elbows bent at degree angles so they meet at a point in front of the center of your chest.
Inhale again as you bring your arms back to the starting position. To create tone and endurance, do sets of reps. To build muscle, do sets of reps. Be sure to rest seconds between reps. Adjust your bench to a degree angle to do inclined flies. Raise your bench to an inclined position, sit with your knees bent and feet flat on the floor, and hold a dumbbell in each hand.
Your elbows should point outward, and your palms and knuckles should face inward. Then exhale as you bring the weights back to the starting point. Your head, upper torso, and rear end should remain in contact with the bench at all times, and your feet should stay flat on the floor.
Repeat the steps to complete sets of inclined chest flies. Take a 30 to second break between sets. Use a resistance band if you don't have dumbbells. Anchor your resistance band to a sturdy object to work one arm at a time, or anchor two resistance bands to sturdy objects to work both arms at the same time.
Grasp the ends of the band, extend your arms to the sides in line with your shoulders, and keep your elbows slightly bent. Making wide arcs, pull the bands to bring your hands together at a point in front of your chest as you would with dumbbells. To increase resistance, grasp the band further away from its ends toward the center. Method 2. Do basic standing cable chest flies. Use a cable and pulley exercise machine, fit your cables with grip attachments, and connect the cables to the top pulleys.
Stand between the 2 pulleys with your feet shoulder-width apart and 1 foot stepped forward about 6 in 15 cm. Grasp a grip attachment in each hand so your arms are out to your sides with your elbows extended, but slightly bent. They should remain in line with your torso on the bench. Overstretching during this part of the movement could injure your shoulders and reduces the amount of work the pec muscles do. To make the dumbbell flye a heck of a lot harder and enlist all manner of other muscles in the movement, try performing the move while resting your back on a gym ball rather than a bench.
To perform this variation pick a lighter dumbbell than normal, then rest your shoulders and back on the top of a gym ball with your feet planted firmly on the ground. The incline flye targets the top of the pecs more than the flat version of the exercise does. Then lie back and perform the flye as you would with a flat bench, paying extra care not to overstretch when you bring the weights down. It can also be done on a gym ball rather than a bench if you want to introduce some instability to the movement.
Sign up for our daily newsletter Newsletter. While the main focus of a dumbbell fly is on your chest and shoulders, there is some involvement of the muscles in your arms and back.
Your rhomboid muscles, between your spine and your shoulder, get a workout from this exercise. Your serratus anterior muscles, which connect your ribcage to your shoulder, bear some of the load of a dumbbell fly, too. Finally, the muscles of your rotator cuff, associated with your shoulder, and your biceps muscles in your upper arm glean some training benefits from a dumbbell fly.
Fitness Workouts Exercises and Workouts. By Jami Kastner. Jami Kastner. Based in Wisconsin farm country, Jami Kastner has been writing professionally since and has had many articles published online. Kastner uses her experience as a former teacher, coach and fitness instructor as a starting point for her writing. Get bigger shoulder and chest muscles with a dumbbell fly. Video of the Day.
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