This exercise involves lying on a bench with dumbbells in each hand and performing a fly motion, bringing the weights together above the chest and then lowering them back down to the sides. It primarily targets the chest muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Helps to improve upper body strength and muscle definition
- Can be performed with a variety of weights and angles to target different areas of the chest
- Assists in improving posture and reducing the risk of shoulder injuries
- Can be easily modified for individuals with shoulder or wrist issues
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Slowly lower the dumbbells out to the sides of your body, keeping your elbows slightly bent.
- Stop when your arms are parallel to the ground and you feel a stretch in your chest muscles.
- Slowly raise the dumbbells back up to the starting position, squeezing your chest muscles as you go.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary