Chest
Dumbbell Fly
Dumbbell fly (flat bench)
Video
Execution (step by step)
1
Dumbbells above your chest, slight bend in your elbows.
2
Lower the dumbbells in an arc motion.
3
Feel the stretch in your chest at the bottom.
4
Bring the dumbbells back together in a reverse arc motion.
5
Squeeze your chest together at the top -- don't bounce the weights.
Muscles
Primary
pectorals
Supporting
front delts
Programming
| Strength | 3 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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