Home chest workout: dumbbell fly exercise

Video clip showing proper form of the dumbbell fly exercise for pecs. Most people focus on bench press for chest but I have found that for me the fly movements have provided the most muscle growth. This is a great home exercise! Here I am doing it on a bench but I actually prefer to do it flat on the floor to limit my range of motion and protect the shoulders. Using a bench you should have a spotter but on the floor you can easily work out alone.

As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don't use too much weight, if you can't do the exercise slowly then you need to go lighter. Count aloud "one onethousand, two onethousand, three onethousand" on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC

Category:

Sports

Tags:

• bodybuilding
• bodybuilder
• exercise
• flex
• chest
• pec
• pecs
• dumbbell
• fly

[wantsmuscle]

One also sees it done with the arms bent more. Is one less prone to injury with the arms straight?

[scooby1961]

Excellent question! To impress people, bend your elbows about 90 degrees but for a safe workout keep them straight. Why? In this exercise the pecs provide a torque around your shoulder. My pecs are capable of generating about 195 ft-lbs of torque - that is, a force of 65lbs at 3' from the shoulder joint. Now if I bend my elbows 90 degrees, the weight is only 1.5' from my shoulder and with my 195ft-lbs of torque I can now use 130lb dumbbells and not work any harder!

[DocMartigan]

Is this supposed to be instructional? Or just "Hey look what I can do." Some type of verbal instruction, commentary or voice over would really be helpful if this is supposed to be teaching people anything.

[scooby1961]

This was one of my earlier videos before I had a microphone on my computer to do voice overs. At some point I will add voice overs to this one too.

[datingtip]

Where can I get a coffee table like that?

[58Crash]

Never thought of that, thanks :-)

[qbertisfun007]

lol I have the same type of weights

[martycelticfc]

I agree, throw in a bit of advice so we can understand why you're doing it the way you are.

That would be great! I'll subscribe to your channel

[salwatlelia]

hey nubbs I flet the same way just make sure you bring the weight all the way back up again.

[nubbs]

when i did these i found it was working my shoulders more than anything. my form was as seen in this video, but i really didnt feel much of a burn on my chest.

might i be doing something wrong