Dumbbell Flys: Finishing Your Chest Routine
Dumbbell Flys are a great exercise for finishing your chest routine. After doing compound exercises, like bench press and incline press, you want to finish with an isolated chest exercise.
Dumbbell Flys are considered the perfect isolated chest exercise. As a finishing move, you want to make this the last part of your chest routine. Dumbbell Flys can be used with dumbbells, or you can use kettlebells as a variation. Flys are a great way to focus on your chest, after a lot of pressing.
- Main Muscle Used: Pectoral Muscle – Chest
- Secondary Muscles: Shoulders
- Equipment Required: Dumbbell or Kettlebell
- Movement: Isolated
- Exercise Type: Push
Here is a great video explanation of how to do the Dumbbell Fly:
To do the Dumbbell Flys Exercise:
- Lie down on a bench.
- Start with the dumbbells or kettlebells extended outward (shown below), elbows bent 90 degrees.
- Raise the weights until they clasp above your head, while inhaling, and squeezing your shoulders and chest.
- Exhale, and lower the weight back down slowly to starting position.
Standing Cable Flys
A variation of Dumbbell Flys is to do Standing Cable Flys. Cable Flys are done with one foot slightly in front of the other. Use a full range of motion, while making sure you’re balanced. Here’s a video of the Standing Cable Fly: