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Chest Fly (Dumbbell)

Muscle principal
Pectoraux
Équipement
Haltère

Aperçu

A chest isolation exercise performed lying on a flat bench. It works the chest through a wide arc with little help from the triceps.

Comment le faire

  1. Lie on a flat bench holding the dumbbells above your chest, palms facing each other.

  2. Bend your elbows slightly and keep that angle fixed through the whole movement.

  3. Open your arms in a wide arc, lowering the dumbbells to about chest level.

  4. Stop when you feel a strong stretch across your chest.

  5. Squeeze your chest to bring the dumbbells back up along the same arc.

Conseils

  • Think of hugging a large tree rather than pressing the weights.
  • Use lighter dumbbells than you would for a press.
  • Keep your shoulder blades pulled back against the bench.

Erreurs fréquentes

  • Bending and straightening your elbows, which turns the fly into a press.
  • Lowering the dumbbells far below the bench and overstretching your shoulders.
  • Choosing weights so heavy that you lose control at the bottom.

Exercices similaires

Tous les exercices Pectoraux

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