top of page
Intensity: Vigorous 
Plane of Motion: Sagittal
Equipment: Dumbbells
Target Muscle: Chest
Dumbbell Chest Flies

Before                           After 

  • Using Dumbbells and a flat bench


  • With a comfortable working weight 


  • Lying face up on the bench while holding the dumbbells palms facing toward the ceiling   


  • Safely with your arms slightly bent with a flying motion slowly moving downward toward the floor without hyper-extending the elbow


  • Once you have reached maxed tension slowly move back up to max tension to complete your repetition


  • Try not to let your chest relax too much through the ranges of motion 


  • After completion, repeat the process

bottom of page