Dumbbell Chest Fly Pecs Isolation Exercise Flat Bench Flies





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Uploaded on Apr 26, 2008


Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS

The Dumbbell chest fly is the best exercise to build the chest.

Unlike bench press, flies are an isolation exercise which can recruit more of the pecs.

The best way to perform flies is to lower the weights to the side until you feel a slight (non-tearing) stretch and bring the dumbbells only back to above your shoulders.

NOTE: If you can't feel flies in your chest, there is absolutely no point to do them.

Keys to form are retracting your shoulder blades and keeping the arms at exactly the same slightly bent angle for the duration of the motion.

Remember this is an isolation exercise which means if you perform it properly there is only motion at one joint.

If you have been performing chest flies for a long time and never seem to "feel" them in your chest you probably have muscle imbalances which prevent your body from being in the proper position.


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