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Flat flyes are an excellent exercise for developing the pectorals muscles. This isolation exercise can be completed on an incline (focus on the upper chest), decline (focus on the lower portion of the chest) and flat bench which develops the overall chest. I personally find I get better results with the different variations of the dumbbell fly than bench presses.. In fact,, the pectoral's primary function is to adduct the humerus. In plain language, the chest draws the arm toward the center line of the body. It is the anterior deltoid and triceps which increase the angle or open the angle of the elbow pushing the weight straight up as in the bench press! The fly exercise minimizes the involvement of the shoulders and triceps.
Back in my bodybuilding days I stumbled upon a twist to the fly... literally! While performing the fly movement, twist the dumbbells as you lift bringing the "pinkie fingers" together. The dumbbells will form a "V" at the top of the rep. I find I get a deeper contraction in the pectoral muscles and involve the lower pecs to a greater degree. You may also use this variation on the incline fly. The exception would be to rotate the thumbs toward one another to emphasize the upper portion of the chest.
EXECUTION OF THE DUMBBELL FLY
1. Laying on your back, face up on a flat bench, hold a pair of dumbbells above your chest with a neutral grip (palms facing each other). Keep the dumbbells above your chest at all times - never over your face. Keep a slight bend in your elbows.
2. Lower the dumbbells out to your sides in a semi-circle motion moving at the shoulder only, the angle in the elbow remains the same.
3. When you feel a stretch in the chest and the dumbbells are parallel to your chest (or as far as your natural range of motion will allow), squeeze the pectoral muscles and raise the dumbbells in a semi-circle motion back to the starting point.
THE TWIST:
As you raise the dumbbells, slowly rotate the hands bringing the "pinkie fingers" together. The dumbbells will form a "V" at the top portion of the movement.
TIPS:
- Raise the weight in a motion as hugging a tree.
- Lower the weight slowly and controlled to avoid injuring the rotator cuff, biceps or pectorals
- Partial reps = partial rewards. work through a full range of motion for your body.
- Do not bang the weights at the top portion of the movement. This demonstrates lack of muscle control during the exercise.
- Maintain a bend in the elbow throughout the movement to prevent tricep involvement.
Check out my Instagram joshuafitness for a video demonstration!
*Consult you physician before beginning this or any exercise program to ensure there are no pre-existing conditions which may prevent safe participation.
** Consult with myself or another Certified Personal Trainer for a demonstration and to ensure proper form.