Dumbbell Flyes
This exercise works the entire chest area, but you can target specific areas of your chest depending on the angle of the bench. For example, a flat bench will target the entire chest, an incline bench will target the upper chest, and a decline bench will target the lower chest.
Grab 2 dumbbells and lie back on a bench. You may want to have a training partner hand the dumbbells to you to make it easier to get into position. Extend your arms straight above chest with the palms of your hands facing each other. Keep a slight bend in your elbows.
Without bending your arms, slowly lower the dumbbells in semicircular arcs until they are level with your shoulders. Do not overemphasize the stretch at the bottom of the rep because you could injure your shoulder joints. Using your chest strength bring your arms back together in semicircular arcs. Repeat.
This exercise works the entire chest area, but you can target specific areas of your chest depending on the angle of the bench. For example, a flat bench will target the entire chest, an incline bench will target the upper chest, and a decline bench will target the lower chest.
Grab 2 dumbbells and lie back on a bench. You may want to have a training partner hand the dumbbells to you to make it easier to get into position. Extend your arms straight above chest with the palms of your hands facing each other. Keep a slight bend in your elbows.
Without bending your arms, slowly lower the dumbbells in semicircular arcs until they are level with your shoulders. Do not overemphasize the stretch at the bottom of the rep because you could injure your shoulder joints. Using your chest strength bring your arms back together in semicircular arcs. Repeat.
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