Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury. Dumbbell Fly���s work the Pectoralis Major and Pectoralis Minor (The Main Chest Muscles). The move, done with dumbbells on a flat bench, primarily targets the pectoralis major ��� the main chest muscle. Equipment. Using dumbbells in a fly exercise, you also work stabilizer muscles in the forearms. Below is a breakdown of the primary muscle ��� The table below proves that both incline bench presses and flat bench chest presses work an array of chest muscles. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. 2,500+ expert-created single workouts 3,500+ how-to ��� When using a cable machine, the hands and arms move through the same anatomical plane as the dumbbell version. Flat Bench Dumbbell Flyes Body by Pauline. Flat bench dumbbell flys are an essential part of lifting weights and strength training. ... Overstretching during this part of the movement could injure your shoulders and reduces the amount of work the pec muscles do. That���s why the dumbbell flyes is an essential exercise which we could use to pre-exhaust the chest in the beginning ��� ... Unsubscribe from Body by Pauline? Learn how to do flat bench dumbbell flies. Overview The dumbbell Flyes is great isolation movement for the chest muscles. 1. This fitness how-to video tutorial demonstrates how to strengthen your muscles with dumbbell flys on a flat bench. All that risk of hyperextension in a dumbbell fly is because there is nothing to support your arms in case the weight becomes overwhelming or you experience muscle failure. The simplest equipment to use is a dumbbell, though the exercise can also be performed using a cable machine.Flies can be performed supine, sitting or standing upright. To negate this risk factor, skip the flat bench and do your chest flies on the floor. You���ll need an incline workout chair that doesn���t include a barbell cradle, but you won���t have to ��� Dumbbell Incline Fly, Flat Fly, and Shoulder Safety. You may include flat chest flyes into your workout without truly understanding how they benefit your body. Pictured: Incline dumbbell flye, the dumbbell flye uses a flat bench. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video. As with bench press variations, inclines will target more of the upper pec. Dumbbell Flyes (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Flat Bench Instructions Sit on a flat bench with a dumbbell in each hand placed atop your thighs. All you need for this exercise is a flat bench and 2 dumbbells. Dumbbell Fly���s. Dumbbell flies, regardless of whether they���re being performed on a flat, incline or decline bench target the outer portion of the chest. When designing a chest workout, realize that flat bench flyes may.What Muscles Does the Dumbbell Chest Fly Work? One-Arm Flat Bench Dumbbell Flye Type: Strength Main Muscle Worked: Chest Equipment: Dumbbell Level: Beginner 6.5 Average One-Arm Flat Bench Dumbbell Flye Images BodyFit $6.99/month. But after hammering out sets on the flat, incline and decline bench, you���re still missing the cherry on top of the iron sundae. Seal your arms, hold, and come down slowly. Nicole L. Campbell: To do a reverse fly with dumbbells, sit with your knees bent and hold a dumbbell ��� There���s a fine line between good form, poor form and a potential injury when it comes to performing dumbbell flies, as strict form is near impossible to maintain with heavy weight, often resulting in shoulder and rotator cuff related issues. And that���s where dumbbell flyes come in. Cancel Unsubscribe. Two of the most common chest exercises are the bench press and dumbbell fly. Subscribe Subscribed Unsubscribe 7.55K. Loading ... Flat Bench Flies ��� Dumbbell fly���s are an Upper body exercise that can build strength, size and flexibility. After blasting your pecs with the different variations of presses, getting a deep stretch with a flye movement is the perfect finisher and will really get the blood rushing into the muscles. 5. Behind position. Dumbbell flat bench press. Hold the dumbbells with a neutral (palms facing each other) grip. Anterior deltoid yes yes. Muscles Worked ��� Dumbbell Flye The dumbbell flye is an isolation movement that can be done to increase pectoral muscle mass. They are often over looked for the more popular bench press exercise. During the incline fly, you are pulling the dumbbells towards one another, so in addition to your chest, you're working your front shoulders and your biceps. Triceps brachii yes yes. In the battle between chest presses vs. chest flys, both have multiple benefits. This exercise trains the chest muscles and is usually done after the barbell bench press. Flies can be performed using any weight that can be held in the hand. All the movements type ������Flyes������ are working primarily on the chest muscles unlike the movement���s type ������Press������ in which we have triceps involvement. Incline dumbbell flyes hit the upper and outer bands of the pecs, the delts, the traps and the triceps. To put the barbell bench press against the dumbbell or smith machine bench press was too similar an article to what my colleague Colin has already covered (a very worthy article to read if you want to know which of the three possibilities will suit your muscle-building needs best), so it made sense to me to instead post the bench press vs the dumbbell fly. Chest Flies Without a Flat Bench. The incline dumbbell fly is a pulling type of movement, while the flat bench press is of the pushing type. 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