Flat Bench Dumbbell Flyes

 Rating: 4.0/5.0
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Chest

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids
Sit on the end of a flat bench with the dumbbells resting on their ends on your knees Roll your body back onto the bench, which should enable you to comfortably move the dumbbells to a point directly above you shoulder joints (this move should be reversed at the end of the exercise, with your knees pulled in to the dumbbells and then rolling up to a sitting position).
Your palms should face one another and you should have a 20-30 degree bend in your elbows, which is maintained throughout the movement.
Lower the dumbbells down and out to the sides in a semi-circular arc to a position that is parallel to your shoulders, being sure to keep your arms perpendicular to your torso.
Do not bring your arms below parallel.
Return the dumbbells to the starting position along the same arc.
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.

Exercise Comments

hard on my shoulder, so I modify
December 2, 2014 at 6:31am
swiss ball or bench I have both
October 16, 2014 at 9:01am
I don't have a bench so I do these on the floor or on my swiss ball
March 24, 2012 at 11:44pm

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